Warm up:
Three Sets w/ PVC or Unloaded Barbell: Behind the Neck Shoulder Press x 5 Overhead Squat x 5 Behind the Neck Sotts Press x 5
Rest 30-60 seconds
A. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps (70% 1RM) *Set 2 – 3 reps 75% *Sets 3-4 – 2 reps 80-83% *Sets 5-6 – 2 reps 85-88%
Team of two workout: Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 3 Dumbbell Man-Makers (17,5-22Kg/10-17,5Kg) 6 Strict Pull-Ups 9 Burpees