Tuesday the 2nd of July

pick a weight that you can get almost if not all of the first set of shoulder press unbroken with.

20 shoulder press
500m row or 400m run
20 pushpress (add 10% more weight)
500m row or 400m run or bike
20 push jerk (add 10% more weight)
500m row or 400m run or bike
20 push press (subtract 10% from first pushpress)
500m row or 400m run or bike
20 shoulder press (subtract 10% from first shoulder press)
500m row or 400m run or bike

Overtime

4 sets of:

max dumbbell hammer curls
max dumbbell skull crushers

rest 1 minute between sets

then

100 barbell curls with a reverse grip

Bootcamp

AMRAP 25 minutes

10 burpees
15 wallballs
20 situps

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