FITNESS & AIM
A. Every 3 minutes, for 15 minutes (5 sets):
Seated DB Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings *heavy*
**If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.
SPORT
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – You need to know what you can do with proper mechanics, not that you’re willing to damage yourself.
B. For time:
20 Overhead Squats (135/95 lbs)
30 Kettlebell Swings (32/24 kg)
40 Wall Ball Shots (30/20 lbs)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings (32/24 kg)
20 Overhead squats (135/95 lbs)
Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.