Baseline:
ROM drills
400 m run
3 rounds - 5 x handstand push-ups, 10 x push-ups, 60 sec jump rope
warm up to 75% of push press 1 RM
Strength:
push press 10 x 3 75 % of 1 RM
Work Capacity:
AMRAP 20 mins
3 x Turkish get-ups (TGU) each arm (16kg/12kg)
5 x clapping push-ups
7 x supine ring rows
100 m sprint
Durability:
50 x leg levers
50 x sit-ups
Yoga Shoulder Mobility Drill