Mobilize, then:
Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
15 Push-Press (empty barbell)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Press
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Clean & Jerk Complex
Three sets of:
Hang Clean + Clean + Jerk @ 70% of 1-RM
Rest as needed
“Redline”
For time:
30/20 Calorie Assualt Bike
20 Burpee Box Jump-Overs (24″/20″)
30/20 Cal assault bike
This should be FAST! Can you do this workout in sub 5:00? Sub ski erg at 20/15 if you like
Upper Body Strength Finisher
In 2 minutes, complete as many reps as possible of:
45/33 lbs Barbell Skull Crushers