Warm-up

Strength:

Every 2min x 6min

Shoulder Press 3×6 @75-80% Y

ou can increase across the 3 sets.

Conditioning:

Score is TOTAL time including the 3min rest.

Do not cut the rest short. Time Cap 21min

2 sets for total time:

600m Run

12 Toes to Bar

3 Shoulder to Overhead 115/75

9 Toes to Bar

6 Shoulder to Overhead

6 Toes to Bar

9 Shoulder to Overhead

3 Toes to Bar

12 Shoulder to Overhead

Rest 3min

(Second option with 75/55 and hanging knee raises)