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4 Sets
Choose One Push Option:
5 Tempo Push Press + 3 Push Press + 1 Jerk
5 Tempo Push Press + 3 Push Press
8 Strict Press(Bar or DB)
Choose One Pull/Push option:
3-8 Muscle-ups
6-15 Chest to bars or Pull-ups + 5-10 dips
8-12 Banded Pull-ups + 10 Push-ups(elevated if needed)
Choose One Cardio:
Run 400
Row 500/400
Bike .7/.6
+
Rest 2 min between sets