Saturday 7th November

Strength: Every 2:30 x 3

6 Tempo Shoulder Press 31X1

Working at 60 – 65% of your 1 rep max. 3 secs eccentric – 1 sec reset – fast drive – 1 sec pause.

3 RFT:

500m Row

14 Pull Ups

3 Wall Walks Complex

400m Run

Wall Walk Complex:

Wall Walk + Wall Facing HSPU

Or

Wall Walk + 2 HR Press Ups