A.
Every 2:30, for 15 minutes (6 sets) of: Push Press x 6 reps @ 11X2
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively challenging load, and perform the final three sets at that load.
B.
For time:
650 Meter Run
Then AMRAP 10’
5 Strict Pull Ups
8 Strict Handstand Push Ups 10 Floor Press 2×22.5/15 Kg
then
650 Meter Run Time Cap:18
