5×5 reps with 5 sec pause overhead
(heavier than last weeks strict press)
Every 3 mins
Shoulder to overhead
Black Zone- 12 Shoulder to overhead 60/40 + 6 C2B
White Zone- 10 shoulder to overhead 50/30 + 5 pull ups
Grey Zone- 8 shoulder to overhead 40/30 + 4 banded pull ups
1 min plank into max sit ups in 3 mins.
We hope you have a great workout.
Post your times and results to the comments section!