Shoulder Press 1×10

* Use the heaviest weight you can for the set.

Heavy 10 rep in 10-12 mins.

Rest a little longer than normal between sets when you reach heavier weights.

This is all based on feel, not percentages. Stay tight, and no hip rocking!

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 3-5 reps and save the 10 rep for the final attempt.

For time:

100 Double Unders

40 Wall Balls, 20/14 lbs

100 Double Unders

30 Wall Balls, 20/14 lbs

100 Double Unders

20 Wall Balls, 20/14 lbs

Target time: 9-11 minutes
Time cap: 15 minutes

Stimulus is moderate pacing. Athletes should maintain a steady pace across both wall balls and double unders without going to failure. Shoulder fatigue from wall balls will heavily affect double unders, so athletes should plan to break double unders up early and attempt larger sets later in the metcon if fatigue allows.

High heart rate workout, reminds athletes to stay calm and control their breathing.