Warm-up: 200m Run then 3rds of:

4 Ring Row @2012

4 ½ Kneeling Dumbbell Press each

4 Single Dumbbell Overhead Walking Lunges each

Strength: Push Press 3×85% 2×90% 1-2×90-95%

Conditioning: Monday Pump Sesh

Every 2min x 30min (3 sets)
Station 1 – Bulgarian Split Squat x 8 reps each @ 30X1
Station 2 – Strict Handstand Push-Ups x Max Reps in 60sec
Station 3 – Strict Chest to Bar or Ring Pull-Ups x 8-10 reps @ 20X1
Station 4 – Front Rack Kettlebell Walking Lunges x 20 reps @ 20X1
Station 5 – Tempo Push-Ups x 15-20 reps @ 1111