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Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
B.
Rx
Complete as many rounds and reps as possible in 12 minutes of:
200m Run
20 Single-Arm Dumbbell Push Presses (10 each; 22.5/15 Kg)
20 Box Step-Overs with single DB Goblet Hold (60/50 cm – 22.5/15 kg)
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
200m Run
20 Single-Arm Dumbbell Push Presses (10 each; 15/10 Kg)
20 Box Step-Overs with single DB Goblet Hold (50/40 cm – 15/10 kg)
Basic
Complete as many rounds and reps as possible in 12 minutes of:
200m Run
14 Single-Arm Dumbbell Push Presses (10 each; 10/5 Kg DB)
14 Box Step-Overs with single DB Goblet Hold (60/50 cm – 10/5 kg)
Motivation.
Un uomo è veramente ricco quando i suoi figli corrono tra le sue braccia, anche se è arrivato a mani vuote. – Anonimo
