Referencing the video at the top of the page perform the following warm-up

20 PVC Pass Throughs
20 PVC Strict Press

4 Sets

3 Tempo Strict Press
5 Dips (weighted if necessary)
Rest 2 min between sets

Notes:
• Transition immediately from Press to Dips
• Add weight to dips if 5 does not challenge.
• 3-second pause overhead, 3-second lower back to chest

2 Sets

1:00 Max Ring Plank Hold
Rest 0:30
1:00 Max Front Squats
Rest 0:30
1:00 Max DB Burpees
Rest 0:30
1:00 Max Supinated Pull-ups
Rest 2:30

Notes:

• If you want to increase the weight of any of the movements, do so during the 2:30 of rest!

5:00 Walk
TFL Massage, 2 min per side