Push Press 1×5 at 80% 1RM

Push Press 1×3 at 85% 1RM

Push Press 1×1 at 90% 1RM

Push Press 1×5 at 80% 1RM

Push Press 1×3 at 85% 1RM

Push Press 1×1 at 90% 1RM

Push Press 1×5 at 80% 1RM

Push Press 1×3 at 85% 1RM

Push Press 1×1 at 90% 1RM

* Rest as needed between sets.

• Prior to starting your first set of the push press, make sure you warm up with a few warm-up sets.
• Try using around 80% for your sets of 5 reps, 85-90% for your sets of 3 reps, and 90%+ for your singles.
• Rest up to 2:00 between sets.

Complete as many rounds as possible in 4 mins of:

4 Strict Pull-ups

8 Push Press, 95/65 lbs

MODIFICATIONS
BANDED STRICT PULL UPS
Reduce Reps
Banded Strict Pull Ups
Ring Rows

* Rest 4 mins *

Complete as many rounds as possible in 4 mins of:

15 Kettlebell Swings, 70/53 lbs

15 Push-ups

MODIFICATIONS

KETTLEBELL SWINGS
Reduce Weight
Russian Kettlebell Swings

PUSH UPS
Elevated push ups ( off box or bar)