A) Every 90 seconds for 6 sets:
3 push press off the rack
*Start at a moderate weight set 1 and build up as form allows across the 6 sets (no re-dipping)
B) Lower body accessory work - every 3 minutes for 12 minutes for quality:
10 heavy goblet squats (62-70lb/44-53lb)
10 heavy Russian kb swings
5/side single leg kb RDLs
*Do not go unbroken. Take short rests between movements to ensure high quality reps. On RDLs, hold kb in opposite hand of leg you are standing on.
C) 9x1 minute on 30 secs off alt. between (3 rounds each):
Max 50ft shuttle runs (25ft down and back with 3 point touch)
Max pull-ups
Max wallballs (20/14lb)
