Get a sweat on, Run, Row, Bike, or Double under
7 PVC Pass Through
7 shoulder press front and back
Then work your way up to the starting weight for todays workout with 4 sets of 3x Shoulder Press
On this workout, rest is limited and the time restraint takes away most peoples ability to think about the amount of weight they are lifting. If you feel good when you run out of time and want to continue on for a few heavy attempts off of the clock, go for it!
Start with 50% Shoulder Press
Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute
If your 1 rep max is under 100# go up 5# total every minute
Seven Minute upper body stretch
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
500 Meter Row
20 Kettle Bell Swings
808 4th Ave N