*first priority is to make up yesterday's workout. If you did that then do the below.
3 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
A2. Hollow Rocks x 30 reps
Rest 60 seconds
+
Complete as many rounds and reps as possible in 12 minutes of:
20/10 Push-Ups-----perfect range of motion on push-ups. No half reps!
Airdyne 15/10 calories
3 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
A2. Hollow Rocks x 30 reps
Rest 60 seconds
+
Complete as many rounds and reps as possible in 12 minutes of:
20/10 Push-Ups-----perfect range of motion on push-ups. No half reps!
Airdyne 15/10 calories
CrossFit:
A.Take 15 minutes to build to a 1-RM Shoulder Press
+
Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
300m row
*scale for HSPU will be strict DB press.
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