![\"DSC_1022_01\"](\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_1022_01.jpg\")
<\/p>\n<\/p>\n
Fitness Strength<\/strong> Fitness Workout<\/strong> Performance Strength<\/strong> Performance Workout<\/strong> Fitness Strength Three sets of: Barbell or Dumbbell Shoulder Press x 6-8 reps Rest 45 seconds Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds Fitness Workout Complete as […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-950","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\n
\nThree sets of:
\nBarbell or Dumbbell Shoulder Press x 6-8 reps
\nRest 45 seconds
\nSupine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
\nRest 45 seconds
\nSupine Ring Rows x 8-10 reps @ 2111
\nRest 45 seconds
\nPlank from Elbows x 45 seconds
\nRest 45 seconds<\/p>\n
\nComplete as many rounds and reps as possible in 7 minutes of:
\n7 L-Seated Dumbbell Press
\n7 Ring or Stationary Dips
\n7 Burpees<\/p>\n
\nEvery minute, on the minute, for 8 minutes:
\nStrict Shoulder Press x 1 rep
\nLoads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
\nThen rest two minutes before starting\u2026
\nEvery 2 minutes, for 6 minutes (3 sets) of:
\nStrict Shoulder Press x 1 rep @
\n101-105%<\/p>\n
\nComplete as many rounds and reps as possible in 7 minutes of:
\n7 Strict Handstand Push-Ups
\n7 Ring Dips
\n7 Burpees<\/p>\n","protected":false},"excerpt":{"rendered":"