STRENGTH

Strict Press - 5 x 10 reps @ 50% 1 RM (quality reps!)

Then...

Death by Push-Up - 20 minute time limit...

1st minute = 1 push-up, 2nd minute = 2 push-ups, 3rd minute = 3 push-ups, etc. Go until you can’t make the prescribed number in a minute, or cap out at 20 minutes.

CONDITIONING

Death By 10 Meters

With a continuously running clock run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.