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 3 minutes, for 15 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 60-70%
Set 2 – 5 reps @ 65-75%
Set 3 – 5 reps @ 70-80%
Set 4 – 5 reps @ 75-85%
Set 5 – 5 reps @ 75%+
B.
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
6 Dumbbell Bench Presses (70/50 lb DBs)
12/9 Calories of Assault Bike
30 Double-Unders or Lateral Parallette Jump-Overs
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