Warm-up

Strength:

Similar to last week but 4 reps and chest to bar. Try to go a little heavier and make the chest to bar QUALITY reps. Use a band or modify to rack rows to make sure you get your chest to the bar. Use a slightly wider grip to open up the chest.

Every Minute on the Minute x 10min

1- Shoulder Press* x 4 reps

2- Strict Chest to Bar Pull-ups x 5-8 reps

*From rack. You can increase weight across the 5 sets as long as technique stays solid and no failed reps.

Conditioning:

Against a 3min Clock, As Many Rounds and Reps as Possible in 3min of:

8 Push Press

6 Lateral Burpees Over the Barbell

4 Box Jump Overs 24/20

Rest 1min and repeat for a total of 4 sets.

Rx 95/65

Rx+ 135/95

Pick up where you left off each set.

Score is total amount of rounds + reps in all 4 sets.