A) STRENGTH
1) Shoulder Press 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s.
2) KB Rows: 1/4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep

B) 4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Windmills (53, 35) (alternate sides each round)
*Score = total reps

L3: (35, 25)
L2: (14, 10) (65, 45) (Box Push-ups)
L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

C) EXTRA CREDIT
Banded Hammer Curls: 4 x 25. Rest 60s.
– top range reps ONLY – don’t go all the way down

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