Fitness and Performance:
Every 3 minutes, for 15 minutes (5 sets):
– Strict Overhead Press x 4-6 reps
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
Fitness and Performance:
Every 90 seconds, for 15 minutes (10 sets):
– 5 Push Presses
– 10 Burpees
Fitness and Performance Extra Credit
Every 90 seconds, for 15 minutes (5 sets of each):
Alternate Between the Two:
Movement 1) Weighted / Strict Pull Ups x 4-6
Movement 2) L-Sit / Plank / Hollowbody Hold