LIFT

Pause Push Press – Hold for a 1 count at the bottom of your dip.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
15 Minute AMRAP
8 KB Swings 24/16kg
8 WallBalls 20/14# to 10′
8 Knees To Elbow

Fitness
15 Minute AMRAP
8 KB Russian Swings 24/16kg
8 WallBalls 20/14# to 9′
8 Sit Ups

THROWBACK THURSDAY

Guess who? TBT to August 2012