3 Sets
30 Seconds @ Each Station
30 seconds off
– Machine of Choice
– Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)
– Bear Plank Shoulder Taps
Bradford Press with Lockout

Strength
Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press

Starting @ 70% of Strict Press
This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

“Shadows and Whispers”

12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Max Sandbag Bear Hug Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag


Objectives / Stimulus / RPE / Workout Strategy

Goal: Stay holding the Sandbag the Entire Minute

Score: Seconds Per Station on the Sandbag

RPE: 6/10

Primary Objective: Turkish Get-Up Load

Secondary Objective: Sandbag Load, must be 30 seconds + 

The focus here is on challenging the loads for the Turkish Get-Ups and Sandbag Bear Hug Hold. We are creating some added volume for the shoulders with the Push-Ups and interference, but the overall goal is the load and time under tension with the Turkish Get-Up and Sandbag Bear Hug Hold.