Warm up
Shoulder prep
Push up plank position small circles 10 each direction
push up plank position one inch holds for 10 seconds repeat 5 times
push up plank position rolling over to a t-hold for 10 seconds each side repeat 3 times each side.
1. Strength
Work up to a 1RM max strict press (use max rep scale)
2. 2 sets of push ups
set 1 15-20 reps
set 2 max rep as many as you can do.
3. 3 rounds of:
Chest to bar pull ups 2 minutes
1 minute rest
max rep push press (135/105) 2 minutes
1 minute rest
