Part 1:
10-8-6-4-2
Strict Press (95/65)
*Add weight before each set
*40 Double Unders after each set
right in to
10-8-6-4-2
Push Press (final weight from above)
*10 Box Jumps after each set
*16 Minute Cap
Part 2:
From 0-2:
Max Effort Plank Hold
From 2-4:
Max Effort Supermen
From 4-6:
Max Effort Hollow Rocks
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Double Unders and shoulder fatigue can be synonymous, so try to keep those wrists and hands active, but relax the arms as much as possible. The weight should be challenging on every set, borderline unable to do it unbroken.