Warm Up: 3 sets
Scap Push Up x 10
Dead Hang x 30 sec
Dynamic Muscle Prep:
30 sec Handstand Hold/Press Up Hold
30 sec Strict Push Ups
Strength: Strict Press @ 75% 1RM + 5kg
M – 3×6 (3 mins rest)
L – 6×3 (90 sec rest)
Conditioning:
In teams of 3, complete 5 rounds each for time of:
250m/200m Row
10 Push Press (60/42.5)
