November 14, 2017

​A. Push Press 5-4-3-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Push Presses

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%

B. 5 minutes of Rowing and Handstand Push-Ups
Perform as many reps in 5 minutes of:

1. Row 1000 meters
2. Handstand Push-Up

Coach's Notes:
floor seated DB push press is scale at 40/20 and up
rest 5 minutes

C. 5 minutes of Rowing and Hand Release Push-Ups
Perform as many reps in 5 minutes of:

1. Row 1000 meters
2. Hand Release Push-Up

rest 5 minutes

D. 5 minutes of Rowing and Wall Ball Shots
​Perform as many reps in 5 minutes of:

1. Row 1000 meters
2. Wall Ball Shots @ 20/14 lbs

rest 5 minutes