Shoulder Press 4×3
All reps should be between 70-75% of 1RM
Floor Wipers
4×16 floor wipers
– Superset with shoulder press
Box Jump Challenge – Part A
Every minute, on the minute, for 15 minutes:
Minute 1:
3 burpee box jump (20″)
6 wall ball shots (20/14)
Minute 2:
3 burpee box jump
6 strict HSPU
Minute 3:
3 burpee box jump
30 double-unders
Immediately into next metcon
Box Jump Challenge – Part B
40 calorie row
– Score includes previous 15 minutes from “Part A”