Shoulder Press @20X1
5 Reps x 5 sets (Progress from past week)
60 sec rest then:
2x KB Box Step-up 8 reps (box #50)
post your Press load and note Step up
15 min Round @80% Aerobic pace
Every 5min for 3 time, perform:
2:30 min of 200m Run + RJ / Rope Jump +
1:30 min of G1/2/3 +
1:00 min of FLR
g1) Air Squat
g2) Alternated Lunges
Repeat for 3 rounds, 5 rest btwn rounds.
Remember you must show repeatability for every movement score.
Post total reps.