2
Shoulder Press (1×10)
Metcon (AMRAP – Rounds and Reps)
"If He Dies, He Dies."
10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)
10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)
TARGET SCORE
Workout 1
Target number of Reps each set: 4+ rounds
Minimum number of reps before scaling: 2.5 rounds
Workout 1
Target number of Reps each set: 4+ rounds
Minimum number of reps before scaling: 2.5 rounds
This workout is light and should allow for non-stop repetition. However, these movements put a lot of pressure on the low back/legs. Make sure athletes stay on point with form and scale if things begin to tighten up.
Rest
1 minutes
1000m Row (Time)
Max Effort 1000m Row
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.