Wednesday 8/7/2019


Six sets of:

Push Press x 3 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight than you used last week.


Every minute, on the minute, for 16 minutes (4 sets) for max reps:

Minute 1 – 45 seconds of Rowing for Calories

Minute 2 – 45 seconds of Double-Unders

Minute 3 – 45 seconds of Strict Handstand Push-Ups

Minute 4 – 100 Meter Recovery Jog/Walk