Strength & Power:
(Each set is done at 90% 1 RM with 3-4 minutes off between sets)
10-7-4 (w/ :60 – :90 sec. off between)
*Weight should be challenging, should just be able to get 10 in first set.
Row 1000 M (base on 2K Time Trial)
Press, Push Press, Push Jerk Form & Technique Work
3 Sets For Total Time:
25 Shoulder To Overhead – (95/65)
Row 250 M
Run 250 M w/ MB (20/14) (Dress accordingly or can run it inside)
Rest 3 Min.
Truthfully, how much time per week would you say you spend on Facebook?