Friday August 2nd

A. Five sets of:
Push Press x 4 reps @ 10x2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.

B. Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups (Strict to get stronger)

HERD FIT
3RFT
15/10 Calorie Row
15 Ring Rows
15 DB L-Sit Press