A. Strength - Push press
- 10,8,6,10,8,6
B. Half "Chelsea"
- EMOM for 15
- 3 pullups
- 5 HR push ups
- 7 squats
Part A is a wave scheme. Example weight would be 100x10, 110x8, 120x6, 105x10, 120x8, 135x6. The first wave is to gear up the nervous system and the second wave we are looking for increases.
Part B you have 1 minute to complete all reps (3,5,7) of all 3 exercises (pull ups, HR push ups, squats) and rest the remaining time of that minute continuing for 15 minutes
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