Warm Up
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 3 reps @ 70-80%
Set 3 – 1 reps @ 75-85%
Set 4 – 3 reps @ 77-87%
Set 5 – 2 reps @ 80-90%
Set 6 – 1 rep @ 85-95%
Sets 7-8 – 8 reps @ 70-80%
B.
Against a 4-minute running clock….
400 Meter Run
6 x (5 Push-Ups + 1 Wall Walk)
Max Reps of Double-Unders or Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of three (3) sets.
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