Monday March 5th

A. Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 70, 75, 80, 85,

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 90-95%

B. Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C. Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

HERD FIT
4RFT
300m Run
15 Box Step-Ups
15 KB Sumo High Pulls 44/25