STRENGTH

STRICT PRESS

5 REP @65%, 5 REP @75%, 5+ REP @85%

REST 2/3 MIN BETWEEN SETS

METCON

3 ROUNDS FOR TIME

RX:

20 PUSH PRESS 60/40Kg

20 BOX JUMP 60/50cm

INTERMEDIATE:

20 PUSH PRESS 50/30Kg

20 BOX JUMP 50/40cm

BEGINNER:

20 PUSH PRESS by feel

20 BOX STEP UP

CAP TIME 9 MIN