A. Push press 4 sets of 5,3,1
In this workout you perform 5 reps, 3 reps then 1 rep in each set at ascending weight. In the next set increase the weight in each rep range.
Example
Set 1 5 reps 40kg, 3 reps 45kg, 1 rep 50kg
Set 2 5 reps 45kg, 3 reps 50kg, 1 rep 55kg
Set 3 5 reps 50kg, 3 reps 55kg, 1 rep 60kg
Set 4 5 reps 55kg, 3 reps 60kg, 1 rep 70kg
B. 3 rounds NOT FOR TIME
5 Inch worm
10 back extension
2 length bear crawl (15-20m)
1:00 hollow hold
