Friday
Strength
Push Press 4 x 3
No prescribed percentages here, build across all 4 sets up towards a top set for the day. Not a 3RM.
Conditioning
12 Minute AMRAP
8 HSPU
24 Double Unders
*Back and forth couplet, the shoulder fatigue will accumulate quickly so be aware and break up the HSPU or double unders into smaller sets to fight it off from the start.