Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2 min


Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 HSPU

Minute 2 – 12 Toes to Bar

Minute 3 – 15 Burpees

*Increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.


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