11/27/2024

Shoulder Press

Build up to a Heavy Shoulder Press

15 Minutes

“Gobble 'til You Wobble”

Affiliate Compete (RX+)

5 sets: (Every 5:00)

12/10 Calorie Row

15 Thrusters (45/35)

12/10 Calorie Row

15 Burpee Over Rower

Freedom (RX'd)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower

Independence
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters (45/35)
10/8 Calorie Row
8 Burpee over Rower

Liberty
5 sets: (Every 5:00)
8/7 Calorie Row
10 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs

• Target time each set: 2:20-2:45

• Time cap each set: 3:30