Build to a heavy triple in 10 minutes
Heavy upper body section in a low volume fashion. Sets do not need to be maximal and athletes should do 3-5 sets during this time period.
45 Cal Row
45 Push Press (95/65)
*Run heats in a class setting if needed. The row should take no longer than 4 minutes .
Sub 7 minute workout with complementary movements. The load should allow for the push presses to be done with no more than 3 breaks.