Warm Up:
5 minute row
Xfit SWOD:
Week #4 Shoulder Press (deload)
Set #1 at 40% of one “working” RM 5 reps
Set #2 at 50% 5 reps
Set #3 at 60% 5 reps.
5 set of 10 reps of pull up’s
2 rounds for time;
20 Slam balls (40#)
Down and back x2 (length of field) carrying 40#’s
Post time to comments.
No comments yet.