Shoulder Press
5-5-5-5-5-5-5 @75% of 1RM

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-

10x2
8x2
6x2

with 15kg bar

• 6x2 with 15kg+10kg
• 3x2 with 15kg +10kg

tempaus 3x3

Death by thruster 40/30kg;
perform reps on the minute until you cant get the amount required.
1 & 1
2 & 2
3 & 3
4 & 4
...
.....

Arms Strenght

5 Sets for 10 Reps barbell curls

5 Sets for 10 Reps Pushups

5 Sets for 10 Reps French Press

5 Sets for 10 Reps Bench Tricpes

A.
Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

Takakyykky 3 x 15

Max time chest over bar hold.

AMRAP 15 minutes

15 HSPU
15 Front squat 135/95lbs
15 HSPU
15 Front squat 165/115lbs
15 HSPU
15 Front squat 185/125lbs
15 HSPU
15 Front squat 205/135lbs

Max double-unders in remaining time