“if you ain’t first, you’re last”

week 8 day 4 “break week”

  • 2 x 10 : shoulder press @ 5/10 rpe
    • 2 second pause @ top
  • 4 x 5 : push press @ 5/10 rpe
    • 2 second pause in dip 

20-min amrap

  • 3 wall walks
  • 6 high box jumps (30/24)
  • 12 alternating arm db snatch (50/35)

*every 5-min run 400m, workout starts with run*