ascension project week 7 day 2

3 sets : of each

  • :30 – :60 hs hold
  • 10 behind neck push press (empty bar/light)
  • 15 bent over lat raises
  • 20 rb face pulls

then complete :

  • 3 x 3 : shoulder press @ 8/10 rpe
  • 3 x 6 : push press
    • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!

12-min amrap

  • 40/35 cal row
  • 30 bar facing burpees
  • 20 shoulder to overhead (135/95)