30/25 Calorie Bike or Row, then
2 Rounds of:
15 Push Ups
15 Banded Pull Aparts
GET STRONG (14 Min)
Bench Press
In 14:00 establish a 1RM
-then-
Complete 1 Max rep set @70% 1RM
GET FIT (14 Min)
For Time:
100 Double-Unders
50 Wallballs 20/14 10/9'
25 Strict HSPU or DB Shoulder Presses AHAP
50 Wallballs
100 Double-Unders
14 Min Cap
COMPETITORS EXTRA
3 Rounds of:
100' Farmers Carry AHAP
15 Strict Pull Ups
ATHLETES NOTE:
Your shoulders can make or break you on this chipper. Stay calm on the double-unders focusing on rotating through the wrists with elbows in. Additionally, to save the shoulders drive w/ speed out of the hole on the wallballs to help assist the arm fatigue on the toss.