Monday 1/9/2023

A.

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.

For time:
10 Wall Ball Shots (20/14 lbs)
1 Dip*
9 Wall Ball Shots
2 Dips
8 Wall Ball Shots
3 Dips
…
1 Wall Ball Shot
10 Dips

*Ring/Stationary or Double Reps on Push Ups