A) Push Press: Build to a tough 2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts

Then perform 3×2 @90% of the heavy set

B) Dumbbell Bent Over Row: 4×6-8; Rest 2 minutes


5 Sets @80%
2 minute Window
3-5 Bar Muscle Ups
6 Single Arm Kettlebell Shoulder-to-Overhead @70/53-lbs
AMRAP Calories Ski or Bike in remaining time*
Rest 1 minute b/w sets

*Choose the same machine as two weeks ago and aim for similar splits +/-

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