6/25/2024

Shoulder Press

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-

Carl and Ellie

Affiliate Compete (RX+)

Row 400m

100ft Handstand Walk (Or 4 Wall Walks)

Row 600m

125ft Handstand Walk (Or 6 Wall Walks)

Row 800m

75ft Handstand Walk (Or 4 Wall Walks)

Freedom (RX'd)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

Independence
Row 400m
25ft Handstand Walk (Or 2 Wall Walks)
Row 600m
50ft Handstand Walk (Or 4 Wall Walks)
Row 800m
25ft Handstand Walk (Or 2 Wall Walks)

Liberty
Row 300m
50ft Bear Crawl
Row 400m
75ft Bear Crawl
Row 500m
50ft Bear Crawl

• Target time: 13-15 minutes

• Time cap: 18 minutes