STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 7.5/10 effort (75%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

CONDITIONING
“One Short Day” (Time)

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push Press
Step Ups

MCx: 50/35, 24″
MAx: banded, 35/20, 20″
MVx: ring rows, 25/15, 20″

GOALS + GUIDANCE: Break up the sets of pull ups early (4,3,3 or 6,4) to save your upper-body-pulling strength from going to failure. For the dumbbell push press, choose a weight you can get through at least six of the first ten reps before having to take a quick break. Use the unweighted step ups as a place to recover. Target 12 minutes (15 min cap.)