Overhead Press 3 x 6-8
If 8+, 7=, 6-
Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement.
A: Poliquin Lateral Raises (DB or small plates.)
B: Plate Front Raises 50 reps, break as needed.
"Lite" Fran with a 7 minute time cap.
Thrusters and Pull Ups
7 minute cap, encourage clients to choose weights that will allow them to finish before 7 minutes.