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 ups
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.