Tempo Push Press 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
11×2
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before coming back down to the front rack position.
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs
4 Handstand Push-ups
8 Box Jumps, 24/20 in
MODIFICATIONS
2 ROPE CLIMBS
Reduce Reps
1:00 of Practice
Seated Rope Pulls (Pull to Standing Position From Ground)
10 Strict Pull-ups/ Banded Strict Pull Ups
20 Ring Rows
HANDSTAND PUSH UPS
RX+ Strict Handstand Push Ups
8 Push Ups
BOX JUMPS
RX+ (30/24)
Reduce Height
8 Alt box step ups
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