Strength Work: Shoulder Press

3×5

*Use your warm up sets to pick a starting weight wisely. If you add 5lbs a week, the bar will be 35lbs heavier by the end of this cycle.

Conditioning: For Time

5 Pull upstofino-gym-fitness-2kRow

10 Push ups

15 Squats

5 Rounds

Then….

3 min AMRAP of:

Max calories rowed

This is our capacity test to see if the SWUs are something useful or not. We will be testing this again in about a month to note differences.

*Post time and load to comments!

 

P.s Rowing ain’t so hard if you got yourself a library card.