A1) Elevator strict press
10-8-6-4-2- X 2 waves
*Rest 2:00 between sets, Start the second wave 1-2kg heavier than the first.
**Between each set complete A2
***Pause for 3 seconds in both positions for the elevator strict press
A2) Strict Pull-up
3-5 reps
*Scale using a band, for advanced athletes add weight
Workout For time
50 C2B pull-ups
50 Floor Pike or Box HSPU
50 T2B
TIME CAP 15 MINUTES
*Scale to Pull up, Jumping pull-up, Kipping leg raise/knee raise