Strength
Shoulder Press 1RM
5-4-3-2-1-1-1
Use this rep scheme to find a new 1RM
Scoring: Load
Workout
5 X 30 seconds work/30 second rest
Sit-ups
Burpees
Lap Runs
Dbl KB/DB Thrusters
Fitness: 16/8kg
Performance: 20/12kg
Feeling Froggy: 24/16kg
*Perform all 5 minutes of the same movement before rotating to the next.
*Score = take your lowest number of reps performed of each movement, add all movements lowest rep count together for one total.
*Goal is to find a number you can maintain each round but isn’t too low. Find a number that makes you work for full 30 seconds but is sustainable for all 5 sets
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