“FITNESS” & “PERFORMANCE”
A. Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps
*Sets 1-3: 70-75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
If you do not know your 1-RM Strict Press, build in load to today’s heaviest set of 4.
B. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 60 Seconds of Strict Pull-ups (Advanced Skill Option: 2-4 Rope Climbs)
Station 2 – 60 Seconds of Dumbbell Floor Press (choose a weight that you can move for the entire interval)
Station 3 – 60 Seconds of Farmer’s Carry (as heavy as you can handle)
Station 4 – 60 Seconds of Plank Hold
*Note reps achieved on the Pull-ups and Floor Presses; For the Carries and Holds, fight to maintain a strong midline, and accumulate as much quality time under tension as you can during the 60-second windows.