1 mile for time
*How fast can you get a mile in?! Flat ground is preferable, and a track is even better. A treadmill, however, will do. What's important is you conduct this test on the same surface each time.
B) Plyo Push-up
C) Bench Press
8x3 @ 65% of 1rm demo
*Lift EXPLOSIVELY. Do not pause at the bottom, and try your best not to pause too long between reps. I want the bar moving with SPEED. That being said, don't crash the bar onto your chest! Rest about 30-45 seconds between sets.
D) Push Jerk
*You can go much heavier on these than a shoulder press. It's a core to extremity movement - meaning that it's all about timing! Transfer the power from your legs, to your hips, to your shoulders. THROW the bar!
E1) Dual Kettlebell Skull Crusher
*If you don't have kettlebells, you can use dumbbells. Kettlebells are great for this because we can get the weight so low - but dumbbells are fine too!
E2) Dumbbell Concentration Curl
4x12 ea arm w/ 1-sec hold @ top demo
G) Incline Dumbbell Curl
H) Anchored Leg Lower
Accumulate 30-60 reps depending on ability demo
1. Spend 10-30 minutes outside barefoot in grass/dirt etc. Connect yourself to the earth.