Skill: Z Press, Tate Press

Strength: Shoulder and Tricep Hypertrophy

Every 3 min x 4 sets

1.) Seated KB Z-Press (6-8reps)

2.) Tate Press with DB (8-10 reps) *from the floor*

3.) Handstand Hold x (:30)

*Scale HS Hold to Ring Plank or Straight Arm Plank Hold 

Conditioning:

Against (20)-mins… For Time: With a Partner…

Follow the leader– (6 rounds;3/person) 

18/15 Cal. Row

15 Box Jump Overs 

12 Single Arm KBS (6 Left/6 Right) (Can alt. hands each rep if you want!)

L1: 21/18 Cal Row, 24″/20″, 70/55

L2: 18/15 Cal. Row, 24″/20″, 52/35

L3: 15/10 Cal. Row, 20″/17″, 35/25

L4: 15/10 Cal. Row, 17″/15″, 20/18