Thursday, April 30th

Posted by & filed under .

Strength – Single Arm DB Shoulder Press 3×6 per side at tempo 31X1 (3 second negative, pause at bottom and top). Start strict, convert to push press if needed to maintain negative. Barbell users will complete 4×8

Conditioning – For Time (12 min cap) 15 Handstand Push Ups (pike push ups or z press), 25 Push Press 95/65 or 35/20 for DB/KB, 35 Jumping Air Squats, 45 Double Unders, 55 Sit Ups, 45 Double Unders, 35 Jumping Air Squats, 25 Push Press, 15 Handstand Push Up

Core – 3 rounds of 8 mixed modal oblique crunch (video), 12 weighted sit ups