Warm-up:
3 rounds:
A) 5 Bent-over T’s, Y’s and I’s
B) 10 Kneeling Bottoms up KB press, 5 each arm
Strength:
1) Push-press 4X3@70-80% of 3RM
Conditioning:
30” AMRAP with HR below 150BPM
15 HSPU (any style)
Run 400m
15 Ring-dips
Run 400m
15 Burpees
Run 400m
Extra work:
Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.
Strength:
1) Bench 4X3 @80% of 3RM
Connectivity:
2) Tabata hollow holds
3) 3x10 Ab roll-out