7/8/2014 Strict Press…Slamballs!

Fitness

A. Strict Press 3-5 reps x 5 sets @ 30X1

B. 10 EMOM

1 Burpee on Slamball

5 Slamball 40/30/25/20

4 Overhead Lunge Steps

3 Goblet Squats

***at the 10:00 mark 1 min MAX Overhead Walking Lunges***

Competition

A1. Press @ 20X0, 4-6 reps x 5 sets, 1:30 min

A2. Legless Rope Climb to 15ft, 1 rep x 5 sets, 1:30 min – no legs on lowering either

B1. Kipping HSPU to Deficit, 4-6 tough reps x 5 sets, 1 min

B2. Chest to bar cluster, 6.6 x 5 sets, 1 min

C. 50 DB Renegade Rows for time @ 50/hand –

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