Today we round out the week with Shoulder Press and Pull Up strength testing. Then we crack into the high intensity sprint workout that is Jackie. A great assessment of cardiovascular endurance, muscular endurance, and total body strength. Lets Do This!


In 15:00

Build to a 5RM Shoulder Press

Build to a 1 RM Weighted Pull Up*

Alternate sets between Press and Pull Up

* If you cannot do a strict pull up then bands can be used


” Jackie ”

Row 1km

50 Thruster (20/15)

30 Pull Ups

For time.