Strength
Bench Press
Every 2:30 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
Percentage is based on your 1-rep max Bench Press
Rest as needed between sets
Conditioning
As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs
1:00 Rest
As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs
1:00 Rest
As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs
1 shuttle run = 25 feet down and 25 feet back