1.  Floor Press:

50% x 5

60% x 5

70% x 5

75% x 3 x 6*

*superset with SL Pumps x 10 + 10 (low pistol hold or small range)

 

2.  3 Rounds for quality:

  • DB Prone T’s x 10
  • SL DB Glute Bridge x 10 + 10
  • Plate Rainbows x 10

 

3. How many rounds/ reps can you complete in 10 min?

5 Jumping Bar Muscle Ups (mod: jumping chest 2 bar)

10 Sumo Deadlift hi-pull (95/65)

15 Air Squats

10 Barbell Push ups

5 Get ups