10-5-16


Strength

1 RM shoulder press 

ME push ups in 2:00

Conditioning 

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
5 overhead squats (95 / 65 lb.)
5 pull-ups
From 3:00-6:00
2 rounds of:
7 overhead squats (95 / 65 lb.)
7 pull-ups
From 6:00-9:00

2 rounds of:
  9 overhead squats (95 / 65 lb.)
 9  pull-ups
Etc., following same pattern until you fail to complete both rounds. The workout is complete when you finish the round of 17 – do not go past the round of 17 – 
-Then-

Rest 2:00 and run 800
Advanced 

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds. The workout is complete when you finish the round of 18 – do not go past the round of 18 – not that that’s likely, but just in case.
Rest 2:00

Run 800

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