Wednesday the 29th of May

0 to 20 minutes

Every 4 min. X 5 rounds:

20/15 Cal assault bike (Or machine available)
20 Push jerk or push press – choose a weight you can do unbroken, adjust each round if needed

20 to 25 – rest

25 to 30 minutes

You do 5 I do 5 Hang High Pulls (Wide stance like a sumo deadlift
high-pull, but from the hang and use a little hip hinge to do an aggressive
upright row. Partner Up if you can OR do sets of 5 with a work to rest ratio)

30 to 32 – rest

32 to 40

3 Sets:

DB Front lateral raises to failure
immediately into;
DB Side lateral raises to failure
immediately into;
DB rear delt flys to failure

Rest 1 minute between each round

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