Warm up: Wall Slides x 5
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Three Sets: Shoulder Press x 5 (lightish weight or barbell only) Close Grip Overhead Squat x 5 Overhead Carry x 25 m Good Mornings x 5 Behind the Neck Shoulder Press (or Push Press) x 5
Workout
AMRAP for 30 minutes
3 Power Clean (70Kg/45Kg)
6 DB L-Sit Shoulder press
9 Pull ups
12 CAL Airbike
15 Squats
18 Double unders (every failure in jumps = 1 Strict HSPU)