4-10-24

 Thunder Bros Shoulder

Shoulder Press    

15 x 95

12 x 95 with 2 sec neg and 1 sec pause at bottom

10 x 100 w/2 sec neg, 1 pause

8 x 105 w/2 sec neg, 1 pause

6 x 115 w/2 sec neg, 1 pause

Half kneeling SA banded DB press

Red band

12-10-8-then max reps with no band at 70% of your 8 set weight

Used a 25# for banded sets, then 15# for max set.

53 reps with right arm

43 reps with left arm.

Double KB kipping upright rows

3x25

12 kg

18 kg

18 kg

For time:

90 burpees to a 12" target

45 bar muscle ups

divide work however you want

Time: 17:21

I did 15 sets of 6 burpees and 3 bmu. 

First 5 rounds were 4:44.

Second 5 rounds were 6:20 (11:04).

Third 5 rounds were 6:17.

I think I could go sub 15 min if I didn't do all that shoulder work first.

All BMU unbroken