1. Strength
Strict Press
3 Reps every 2:00 for 12 Minutes
The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing strength when going heavier afterwards.

2. Metcon
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 GHD Sit Ups
This piece is too short to let the grip become a factor. Move deliberately during transitions and push the pace. If the end doesn’t go smooth, so be it. Give this piece hell.

*Further Scaling:
Use a lesser percentage on the Deadlift.
Standard Rope Climbs/Ring Rows *5×1 ring row sub for leg less rope climbs
ABMAT situps in place of GHD

3. Accessory
Handstand Walk
For quality/consistency
Rest as needed.
*Further Scaling:
Nose and Toes holds instead of HS Walk.

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!