A.
Every 2 minutes, for 16 minutes:
Shoulder Press x 2 reps @ 21X1
Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.
B.
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar (or Hanging Knee Raises)
10 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm - 10 Left, 10 Right.
