Strength: Shoulder Press
4x8 @ 65%
Bent over DB Rear Delt Row or Tbar row
3 Rounds (18min Cap) 10 Push Press (RX 115/75) 20 Slam Balls 30 Double Unders 10 Push Press 20 Slam Balls 30 Double Unders • Rest 1 Min Between Rounds RX+ Men: 125/ 40 Double Unders RX + Women: 85 / 40 Double Unders
Score: Slowest Round ONLY Goal: Under 4:30 (Under 4 for sure if you have unbroken dubs) Make sure you pace for consistency and don't go all out in the first round.