A.
Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Warmup: With your feet against a wall, in a plank position: :30 plank hold + 1 wall walk + :15 hold + 10 HS marches Rest 1 min, repeat 3 times total Complete 10 reps for quality on each arm of half-kneeling, bottoms up KB strict press Then: Run 200m + 10/10 single arm ring rows + 10 seated DB press Part A: Pretty self-explanatory. Just make sure your posture is pristine. We want your midline working hard to stabilize. Sit up tall, squeeze the belly tight. Part B: For this workout, select appropriate modifications, please! If you can’t complete… Read more »