S&C 04/03/2018

Grit Strength and Conditioning – Strength & Conditioning

Push Press (Every 2 Minutes for 16 Minutes (8 Sets))

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 1 rep @ 90-94%

*Set 6 – 1 rep @ 95%

*Sets 7-8 – 1 rep @ 95+%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

21 Calorie Row

15 Burpees Over the Erg

9 Pull-Ups

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