Happy Birthday to Tom! 🥳
STRENGTH
15:00 Running Clock
Strict Press + Push Press
Take 8:00 to Establish a Heavy Complex
3+5
Then
2 Sets x 3+5 @ 90% of Complex from above
Rest 2:00 b/t sets
For Reps:
10:00 AMRAP
16 Renegade Rows
4.5 Shuttle Runs
8 Strict Handstand Push-Ups
4.5 Shuttle Runs
Dumbbells: 2 × 50/35lb
Shuttle Run Standard: 25ft down + 25ft back*
*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps
