A1. 5 x 5 Shoulder-to-Overhead @ 70% perceived exertion. Should feel pretty heavy by 3rd set; 5th set a struggle.

 

REPEAT B1. – E1 Twice.

 

B1. On the 0:00: Complete 1 round of the followig work, AFAHP (and when we say AFAHP, we mean it. GO ALL OUT. SPEED, SPEED, SPEED):

– 10 Supermans

– 15 Box-Jumps (24/20)

– 20 Ab-Mat Sit-up

 

C1. On the 2:00: Complete 1 round of the followig work, AFAHP (and when we say AFAHP, we mean it. GO ALL OUT. SPEED, SPEED, SPEED):

– 10 Supermans

– 15 Box-Jumps (24/20)

– 20 Ab-Mat Sit-up

 

D1. On the 4:00: AMRAP in 4:00 of the following work (NOTE: This should be the fastest AMRAP you’ve ever done, ever. ALL OUT – NO EXCUSES):

– 10 Supermans

– 15 Box-Jumps (24/20)

– 20 Ab-Mat Sit-up

 

E1. 4:00 Rest.