Oct 21


A. Warm Up

2 rounds

5 strict burpee air squat
5 inchworm NO push up
1 length spiderman crawl - https://www.youtube.com/watch?v=_K7rv_vFOWM

B. Activation

1 min arch hold

C. Strength/Skill

C1. Push Press


Rest 1 min before going into C2



Exercise 1 with DB on sternum - 1 set of 15-20 reps
Exercise 2 JM Press Version 1 - 1 set of 15-20 reps
Exercise 3 Roll back press - 1 set of 15-20 reps

D. Conditioning

Tabata Style Grip Work

5 min 20 on/10 off

Hang from pull up bar
(scales: harder= 1 arm or weight between legs, easier= feet on floor or mix grip)

aim is to hit the full 20 sec but if you fail rest remainder of 20 sec

straight into

5 min 20 on 10/off

Farmers walk with heaviest KB possible