Mobilize, then:
Two sets of:
Single Arm KB or DB Press x 5 reps (right)
Single Arm KB or DBPush Press x 5 reps (right)
Single Arm KB or DBPress x 5 reps (left)
Single Arm KB or DB Push Press x 5 reps (left)
KB Swings x 15 reps
A.
Every 2 minutes, for 16 minutes, complete (8 sets): use blocks
Sets 1-2 – Jerk x 2 reps @ 70-75%
Sets 3-4 – Jerk x 1 rep @ 80-85%
Sets 5-6 – Jerk x 1 rep @ 90-95%
Sets 7-8 – Jerk x 1 rep @ 95+%
Or:
A.
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
* if you want to do both of above, do the HSPU density test sometime this weekend!
B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Right Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 2 – Left Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 3 – Close Grip Push-Ups x 6-8 reps @ 2111
C.
Three rounds for time of:
30 Wall Ball Shots
30 Calorie Row
A good goal would be to do your wall ball shots unbroken!