November 27, 2017

A. Three Rounds for Quality:
8 Push Press w/4 count lower (85-95% of strict press 1RM)
8 Ring Row
This is not for time, but move with purpose. Your focus is on quality reps. Each set should be unbroken, so adjust as needed.

B. Tabata:
Row for Calories
Shoulder to Overhead (95/65)
Bar Facing Burpee
Assault Bike Calories

Tabata is 0:20 work/0:10 rest for 8 rounds. There will be no additional rest between exercises. Perform all 8 rounds of row, then move to stoh, then to burpee, then to assault bike. You’ll have 4 separate scores for today.