Strength
A1. 4 x 8 Push Press @ 70-75% 1RM or 8 RPE
- Rest :45
A2. 4 x 20 Dumbbell Overhead Walking Lunge Steps (switch hands after 10 steps)
- Rest :90
Conditioning
5 sets – In a 3:00 window, complete the following:
- 500m Row
- Max Rep Burpees w/ remaining time
Rest 3:00 between sets. Score is total number of burpees completed.
*If you cannot complete the row in under 2:15, scale to 400m row.