Shoulder Press:
4 sets of 3 reps: 70%, 80%, 85%, 90%
10 min EMOM
Strict Press 3 reps @ 70%
2-4-6-8-10-8-6-4-2
Lunge (back rack: 95/65#)
Pull-ups
Prisoner getups
a kilo website | all rights reserved
Shoulder Press:
4 sets of 3 reps: 70%, 80%, 85%, 90%
10 min EMOM
Strict Press 3 reps @ 70%
2-4-6-8-10-8-6-4-2
Lunge (back rack: 95/65#)
Pull-ups
Prisoner getups
Talk with a coach about your goals, get the plan to achieve them.
a kilo website | all rights reserved
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