Warm-up:
1 round:
10 Strict Press
10 Push-press
Strength:
1A) Push-press 4X2@70-80% of 2RM
1B) FS: 4x2@80% of 2RM
Conditioning:
30” AMRAP with HR below 150BPM:
Run 400m
15 strict TTB
200’ farmer’s carry (dbs or KBs)
20 Push-ups
Extra work:
Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.
Strength:
1) Bench 4X2 @80% of 2RM
2) Tabata hollow holds
3) 3x10 Ab roll-out