Friday 12th October 2018

Fitness

A) Shoulder Press
Level 0: Seated DB Shoulder Press 3 x 8 - 10 @20X1
Level 1: Seated DB Shoulder Press 4 x 6 - 8 @20X1
Level 2+: BB Shoulder Press 4 x 4 - 6 @20X1
 
B) 5 rounds:
In 2 mins:
10 Thrusters (42.5/30kg)
200m Row
Max Thrusters in remaining time (42.25/30kg)
Rest 2 mins
Aim for consistency

Performance

A) Shoulder Press
5 x 3 – 4 @20X1

B) As Fitness