Strength
Back Squat
5 Reps at 75% RM – 4 Reps at 80% RM – 3 Reps at 85% RM – 2 reps at 90% RM – 1+ reps at 95% RM
Decline Bench Press
5-5-5-5-5
Weighted Push up
4-4-4-4
Overload
AMRAP 5 mins:
8 Burpees
6 Handstand Push Up
4 Ring Dips
*This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. Scaled to:
8 Burpees
6 Box HSPU
4 Box Dips