[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets):
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
CONDITIONING:
Every minute, on the minute, for 9 minutes:
Minutes 1-3 – Rowing or Assault Bike x Max calories in 30 seconds
Minutes 4-6 – Handstand Push-Ups x Max reps in 30 seconds
Minutes 7-9 – Burpees x Max reps in 30 seconds
METCON:
Four rounds for time:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)[/fusion_text][/fullwidth]
