A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups
A. 140×5, 145×5, 150×5, 155×4, 155×4
B. 4rds+80ish meters. Used 55# DBS.