Strength: EMOMx9
3 Strict Press
3 sets at 90%
3 sets at 85%
3 sets at 80%
LeanFit: EMOMx9
10 sec ALL OUT AB SPRINT
Notes: Strength starts off heavy today and decreases weight through the sets. Push your shoulders to the limits today. Last set of every weight should be tough to complete. Focus on straight bar path and using only upper body to get that bar moving.
LeanFit: This will only be a good piece if you truly sprint 10 full seconds. Recommend keeping legs moving slow for the 50 sec recovery.
“Farmer John”
15 Min AMRAP
100m Farmer Carry (106/70)
30 Hollow Rocks
50 ft HS Walk
20 Alt. Pistol Squats
FW: RWAN; sub 30 inverted shoulder taps or 100ft double KB Overhead Carry; shrimp squats or single leg squats to a box
Notes: Move fast on the farmers carry! If you want to RX, arms and legs have to be fully locked out on Hollow Rocks. HS walk 25’ down and back (must do 1 turn).
