Basics & Performance

Four sets of:

• Single Arm Press x 8-10 reps each arm
• Rest 2-3 minutes

Complete as many rounds and reps as possible in 10 minutes of:

• 10 Push Presses (95/65 lbs)
• 10 Alternating Overhead Reverse Lunges (95/65 lbs)
• 10 Burpees Over the Barbell

Every minute, on the minute, for 6 minutes:

• Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
• Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Cardio:

• Run 4×200 on 2 minutes