A1: Half Kneeling Landmine press @31X2; 5-7 reps; no rest b/t arms; rest 30 seconds. Heavier than last week.
A2: Wtd. Negative Pull Ups @31A2; 5-7 reps; rest 2 minutes X 3 sets. The A in the tempo means assist yourself back to the top of the pull up and begin the next rep.
B. Pause Push Press @12X2; 5-7 reps; rest 90 seconds X 3 sets.
16 steps Cross Body Lunge (one DB at your side & one DB Overhead) switch them each round.
8 Burpees w/ max vertical jump
4 TGU altn’g each rep