BEAST
INTERMEDIATE
NEWBIE
1 Shoulder Press every minute on the minute (EMOM) for 10 minutes @ 100-110% of 5RM
Rest 5 minutes
Deadlift 5RM
Rest 5 minutes
Run or Row 2K
After the shoulder press EMOM, rest, then begin warming up on the deadlift, working up to your 5 rep max. Rest 5 minutes then start your run or row time trial. Post weight lifted and time trial time to comments.
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