10/06/17

Warm-up
Warm-up
2rnds nft:

20 – air squats
12 – ring pushups
20 – light KB swing
12 – ring rows from a plank

Strength
Shoulder Press (* ascending)
1 – 1 – 1 – 1 – 1
Shoulder Press (Shoulder “Burn Out”)
Complete 3 sets of the following:
– ME shoulder press
– ME push press
– ME push jerk

* Use 50% of your heaviest shoulder press.
*do not break between movements.
* your score is the total reps completed, in the set with the least amount of reps.

Metcon
2k Row (Time)
Max Effort 2k Row

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