7/11/2024

Shoulder Press

Build up to a Heavy Shoulder Press
10-12 minutes

Panem

Affiliate Compete (RX+)

“Rowling”

Teams of 2

3 sets (1:1)

10 Rounds

100m Rowling

+1 Bench Press (185/110) for every meter over or under 100m (5 rep limit)

Freedom (RX'd)

"Rowling"
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)

Independence

"Rowling"
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (135/80) for every meter over or under 100m (5 rep limit)

Liberty
Teams of 2
3 sets (each/1:1)
6 rounds
100m Rowling
+1 Dumbbell Bench Press (light) for every meter over or under 100m (5 rep limit)

Target time each set: 6:00-6:30
Time cap each set: 7 minutes