Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight that you used last week.


Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk