3 Rep Seated Strict Press

20 minutes to work to a heavy triple.

Bottom must remain on the seat.

Do not overarching the back on the press.

Finish each rep in the full overhead position.

Do not slam bars onto the rig after your 3 reps.


rest then…


Swing Run Tap

Complete 3 Rounds for time of:

30 Kettlebell Russian Swings (24kg/16kg)

Run 200m

30 Planked Shoulder Taps (RX+= Full Handstand Shoulder Taps)