June 6, 2023 – Performance

Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps

Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side

Dumbbell Floor Press x 16-20 reps

*use a lighter warm-up weight for these movements

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 4 reps @ 70-80%
Set 3 – 3 reps @ 75-85%
Set 4 – 2 reps @ 78-88%
Set 5 – 1 rep @ 82-92%
Sets 6-7 – 10 reps @ 65-75%

B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Dumbbell Push Presses (50/35 lbs)
10 Alternating Dumbbell Overhead Reverse Lunges (50/35 lbs)