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Every 90 seconds, for 12 minutes (8 sets) of: Dumbbell Bench Press x 6-8 reps
(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over the final 2-3 sets)
B.
Rx / Scaled
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 Kg)
10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 Kg)
15 Push Ups
Basic
Four rounds for time of:
300 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 10/5 Kg)
10 Single-Arm Dumbbell Push Press* (right side – 10/5 Kg)
10 Push-Ups
Motivation.
Senza deviazioni dalla norma, il progresso non è possibile. -Frank Zappa
