A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 10 reps @ 65-70%

*Try and maintain same weight for sets 4&5.

 

B) 15-12-9 reps for time:

– burpees over the barbell

– front squat (115/75, 95/65, 75/45)

– push press

 

C) 3 sets for efficiency:

– 6-8 supinated bent over BB row

– 8-10 BB abdominal roll-outs (keep hips extended)