WARM UP
(timed)
3rds
10-DB strict
press(35/25)
15-bent
row(95-65)
200m run
SKILL
Push press
STRENGTH
push press grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1
IF TIME
3rds
15-SDHP
10-H.R. Push up
400m run (hill)
eXpress CHALLENGE
500 air sq.
25 min hard cap. Score time or reps.