Strength: Squat – work to a heavy set of 5 reps
Then, every minute on the minute perform push-jerks (or push press) and hand-release push-ups. RX = 115/75lb.
For the first minute, perform one rep of each, for the second minute perform two of each…. And so on. Continue adding reps until you cannot perform your reps within the minute – OR until a coach calls you out for loss of form.