A) Strict Overhead Press

Every 2.5 minutes…

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 – 3 reps @ 85-90%

Set 7 – 3 reps @ 85-90%

Set 8 – 10 reps @ 68-73% (heavier than 9/30)

*After odd sets perform 8-10 double DB bent over rows.

*After even sets perform 10-20 hollow rocks.

 

B) 3 rounds for times:

– 100 double unders (225 singles)

– 30 Russian KB swings (70/53)

– 20 box jumps – step down (24/20”)

Rest 3 minutes

 

C) 3 sets:

– single arm bench press x 8-10 @ 20X1

– banded bicep curls (green band) x 20-30