Friday 6/6/2025

Take 3-5 minutes to build to your shoulder press weight and the barbell rows then ...

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Supinated Grip Barbell Row x 10 reps @ 2111
youtu.be/whUxs4cPfPw
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.

Four rounds for time of:
40/30 Calorie Row
50 Double-Unders
20 Single-Arm Dumbbell Push Press* (50/35 lbs;10R/10L)

*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.

Time cap: 18:00
Goal: 13:00-16:00