BASICS:

Three sets of:

• Barbell or Dumbbell Shoulder Press x 6-8 reps
• Rest 45 seconds
• Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
• Rest 45 seconds
• Supine Ring Rows x 8-10 reps @ 2111
• Rest 45 seconds
• Plank from Elbows x 45 seconds
• Rest 45 seconds

Complete as many rounds and reps as possible in 7 minutes of:

• 7 L-Seated Dumbbell Press
• 7 Ring or Stationary Dips
• 7 Burpees

PERFORMANCE:

Every minute, on the minute, for 8 minutes:

• Strict Shoulder Press x 1 rep
• Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of:

• Strict Shoulder Press x 1 rep @ 101-105%
• Please compare your results to last time!

Complete as many rounds and reps as possible in 7 minutes of:

• 7 Strict Handstand Push-Ups
• 7 Ring Dips
• 7 Burpees

Everyone!

Cardio: Run 4×200 on 2 minutes