Basic
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Against a 7-minute running clock, complete:
500 Meter Row/400 m run
—
As many rounds and reps as possible of:
5 Single Arm Press each arm (db)
10 Box Jump-Overs
C.
Core:45-60 seconds side plank each side
Cardio: 3 minutes Double under Practice
Performance
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Against a 7-minute running clock, complete:
500 Meter Row
—
As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs
Core: 45-60 seconds side plank each side
Cardio: 3 minutes Double under Practice