10-18-16


Strength 

3 x 5 Shoulder press  65%, 75%, 85% + 

*base % off of 90% of 1 RM
** ( +) on the last set means, do the max reps you can with that weight, with the goal of setting a rep record at every session. 

Conditioning 

With a running clock…

1) 5 rounds of:
:30 ME Airdyne
:30 Rest
*Begin #2 after the final :30 rest interval from #1.
2) 5 rounds of:
:30 ME Burpee Box Jump Overs 24/20″
:30 Rest
*Begin #3 after the final :30 rest interval from #2.
3)  5 rounds of:
:30 ME Kettle bell snatches 24/16
:30 Rest
-Advanced-

With a running clock…

1) 7 rounds of:
:30 ME Airdyne
:30 Rest
*Begin #2 after the final :30 rest interval from #1.
2) 7 rounds of:
:30 ME Burpee Box Jump Overs 30/24
:30 Rest

*Begin #3 after the final :30 rest interval from #2.
3) 7 rounds of:
:30 ME kb Snatches (alternating) 24/16
:30 Rest

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