Tuesday August 31st

A. Five sets of:
Push Press x 5-6 reps @ 11X2
Rest as needed between sets
******* 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. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35)
60-Foot Single-Arm Dumbbell Overhead Walking Lunges (50/35) (40-feet down and back, switch arms on return back)

HERD FIT
AMRAP 12:
40 Single Unders
10 G2OH w/plate
20 Alt. Reverse Lunges