9/14/2017

Strength
Shoulder Press
Set 1 – 50% of 1-RM x 3 reps
Set 2 – 75% of 1-RM x 2 reps
Set 3 – 85% of 1-RM x 1 rep
Set 4 – 90% of 1-RM x 1 rep
Set 5 – Find 1-RM
Rest 3 minutes between sets

Metcon
For Time
400m Run
100 Wallballs 20/14
400m Run

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