7 superset rounds on a 3 minute clock:

5 push press at 75-85% of 3RM push press

Perform a set of single, double, or triple unders. Focus on technique and quality of movement and work for 30-45 seconds


4 rounds on a 3 minute clock:

5 handstand pushup (work strict or deficit if possible)

10 band resisted lateral out and back (per side)

15 toes to bar

20 air squat
*Reduce the rep counts if needed, you should end each round at least 30 seconds before the 3 minute splits.

JonMichael WeigelComment