Six sets of:
Unsupported Seated Strict Press x 2-3 reps
Rest 2-3 minutes
Coach´s Notes: (sit on a bench or a box without back support and press the barbell from shoulder to overhead) Build up on each set. This can also be done with DB´s.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Parallette Push-Ups