STRENGTH
Bench Press
3-3-3-3-3 (Work up each set)
Then, every minute on the minute for 5 minutes...
5 handstand push-ups
Competitors do 5 every 30 seconds
Established do as written
Recruits do hand release push-ups or HSPU progressions
WORKOUT
4 rounds of...
Sprint 350m
Slow jog 50m