A) Every 90 sec x 5 sets:

– 5 TnG push press

*build per set to a tough set of 5

 

B) Every 6 minutes x 3-4 sets @ 90%

– 400m run

– 20/15 push-ups

– 15 box jump overs (24/20”)

*Elevate/scale push-ups so that first set is UB with perfect technique.

 

C) 3 sets for quality:

– 10 dislocates

– 20 banded pull-aparts