Fitness:
Three sets of:
Strict Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
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%
Fitness:
Complete as many rounds and reps as possible in 7 minutes of:
7 Seated Strict Press
7 Knee Ups or Seated Knee Raises
7 Burpees
Performance:
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees