3 rounds

10 step ups

10 kipping swings

10 shoulder press 45/15



"Death by Shoulder Press"

Every minute on the minute preform 3 shoulders press.

begin with 55% of 1 RM and add 5 lbs every minute until unable to complete reps in the given time. 



50 Double unders


3 rounds of 

10 pull-ups 

10 burpees

10 hang cleans


50 double unders


"Believe in a long term vision of yourself and know there will be a struggle to get there... but be stubborn." - Donny Shankle ,'On Weightlifting'


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