10/22/2024

Shoulder Press

5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)

-Complete a set every 2:15-

Pumpkin Carving

Affiliate Compete (RX+)

4 Sets: (1 set every 5 minutes)

10 Strict Handstand Push Ups

10 Right Arm Hang Dumbbell Snatch (50/35)

25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)

10 Left Arm Hang Dumbbell Snatch (50/35)

25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Freedom (RX'd)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Independence
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)

Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)

• Target time each set: 2:30-3:00 minutes

• Time cap each set: 3:45