12/16/14

BK Fit Studios – 12/16/14

Strength

Week1: Shoulder Press (5 – 5 – 5+)

Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM

Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps

WOD

Double Tabata (Alternating) (AMRAP – Reps)

16 Rounds Tabata (0:20 / 0:10)
Pull Ups
Box Jumps (24″/20″)

QOD – What kind of exercise did you do before Cross Training?