Warm up:
Tabata
Push ups
Sit ups
DB shoulder press
Strength:
Warm up part
2 Rounds of
7-10 reps with 50% 1RM of shoulder press
4 Rounds of Strict shoulder press
1st round....7 reps (60% 1RM)
2nd round....5 reps (80% 1RM)
3rd round....3 reps (85% 1RM)
4th round...2 reps (95% 1RM)
then
AMAP 60% 1RM
Workout:
"Seppuku"
10 rounds 10x Knees to elbows 10x Ring push-ups 10x L pull-ups/ bended knees pull ups
Postworkout:
Bring Sally up
Goblet squats