Basic & Performance:

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps… (choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps

Core:45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice