WARMUP
3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Row
STRENGTH
Strict Press
1×5 @ 65%*
1×5 @ 75%
1×5+ @ 85%
*Based off of 90% of Heavy 1-Rep
WORKOUT
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Row SPRINT (300m Bike or :30 sec MAX effort)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups
Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike
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