Strength 03-07-2020
Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Option: 5 x 5, adding weight if form permits
Jones Bones
AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m
Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run
Extra Credit 03-07-2020
KB Curls: 4 x 10. Rest 60s
Open Gym
Make a note of your achievements in 'Open Gym'