A. 3-5x
5 Pullups (weighted if possible- try to build on the last time we did these)
10 Push Press- weight should not be too heavy, able to do all reps without complication, suggested is up to 95#
2:00 rest.
B. 6-10x:
2-3 clapping/explosive fast pushups every 60s- stop once your speed/recovery starts to decline
C. 3-5x
10 KB Swings to eye level; 60s rest -should be moderately heavy but terrible- up to 55#
10 Wall Balls; 60s rest - should be a weight you can do a steady set right through, ideally up to 20# and a 10' target.
If you feel awesome right through then great, if you feel yourself powering out/slowing down/needing to decrease the wt. then finish that round and call it a day.
Push Press:
Explosive Pushup:
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