Warm up: 10 minutes or 3 rounds

5 strict press with just a barbell (no weight)

10 pushups

10 sit ups

10 KB swings 



Strict Press find 1 RM; rest as needed between sets 


Every minute on the minute for 10 minutes

Odd: regular grip Wtd Chin Ups 3-5 reps #25+ lbs (second minute)

Even: Regular grip Bench Press 5-7 tough (first minute)




5 minutes total of planking rest as needed


Cool down: shoulder mobility and stretching

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