A) STRENGTH
1) Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: Shoulder Press: 5 x 5, adding weight if form permits.

B) ”Jones Bones”
AMRAP 12:
10 T2B
10 S20H (135, 95)
250m Row

Rx+:(155, 105)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

C) EXTRA CREDIT
KB Curls: 4 x 10. Rest 60s.