90 Day Pushup Challenge Week 11
Monday: 3 sets, 3 minute rests
Tuesday: 4 sets, 3 minute rests
Wednesday: Rest
Thursday: Rest
Friday: Rest
Saturday: 4 sets, 3 minute rests
Sunday: Rest

A. Shoulder Press: 9 Sets
65%x8,
75%x6,
85%x3x2,
95%x1x2,
90%x max reps x 1 set
90%x 1/2 max reps set x 2 sets

B. 3 Rounds not for time:
Max reps strict chinups x 10+
Overhead band pulls X 20 with pace 2120
Rest as needed

C. 3 Rounds for time:
Row 250 meters
Shoulder to overhead x 25 115/75lbs
Rest 1 minute
*12 minute cap

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