A) In teams of 2 Perform:
4 sets of
1 Person does a 4 point shuttle sprint while partner is holding a Push-up hold
Rotate so both partners complete 4 shuttle sprints and 4 push-up holds each.
2-4 Minute Shoulder Stretch
B) Push Press
55% x6
65% x4
75% x3
85% x2
90% x1
95-98% x1
100+% x1
100+% x1
100+% x1
C) 1 Set of:
Max C2B Pull-up
Rest 2 min
3 Min Max Double Under
Rest 2 min
Max Ring Dip OR Stationary Dip/Push-up
Rest 2 min
3 Min Max Wall Ball (20/15)
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