Workout 8.4.14
Nickname: Shoulder Smash
90-90’s
Shoulder Sweeps
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 3 reps @ 70%
* Set 4 – 3 reps @ 80%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 10 reps @ 55%
Every 7 minutes, for 21 minutes (3 sets) of:
*Run
C- 400m
P+F- Weighted 200m Run, 20 lbs
*10 Alternating One-Arm KB or DB Ground to Overhead
C- 70/50 lbs
P- 50/35
F- 35/20
*Ring Dips- 15 for guys, 10 for ladies
C- Strict or Kip
P- Jumping Dips
F- Ring Push Ups
* Run
C- 400m
P+F- Weighted 200m Run, 20 lbs
Note your times for each round.