Shoulder Press
65%x5, 75% X 5, 85% X 5+ (add 5lbs on to your 1RM then take 90% of that for these)
After each set complete 5 strict pull ups or 5 weighted pull ups for 5 negatives
+
5 Min:
5 burpee pull ups
10 lunges
15 Sit ups
5 Min:
1 Rope Climb
20 Double Unders
3 Ring dips
5 Min:
5 GHD Sit Ups
150 m Row
10 KBS
5 Min:
10 Wall Balls
10 Burpees
Move at a pace which you can maintain constant movement.
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