3 minutes amrap:
*Manmaker for today: on db’s, pushup, row left, pushup, row right, cluster.
*Mash Pecs on KB
Shoulder Press Complex
Shoulder Press → Push Press
Max reps Shoulder Press @75%
Max reps Push Press
(Perform as a complex. Max reps shoulder presses, directly into max reps push presses)
*Rest as needed between sets.
*Use 75%of 1rm shoulder press throughout.
Metcon (No Measure)
Every min for 10 min (in the SAME minute):
10 DB Push Press +5lbs from last week.
Max reps Pullups in one continuous set.
10 Cal Ski Erg
10/7 Cal Assault bike Arms only
Rest 2 minutes between attempts
2 sets max reps diamond pushups in slingshot
empty barbell curls
*On 10 second “rest” -perform 1 continuous slow eccentric curl