Build up for 12 minutes:
3 Strict Press (:03 Lower)

For Time:
10-9-8-7-6-5-4-3-2-1-
Push Press (115/80)
(-) = 20 Air Squats

At Home:

EMOM x 15:

Minute 1 – Right Arm Tempo Seated Strict Press (:05 descent)

Minute 2 – Left Arm Tempo Seated Strict Press (:05 descent)

Minute 3 – Scap Push-ups

 

For Time:

10-9-8-7-6-5-4-3-2-1

Goblet Thrusters

*12 Sit-ups after each round including to finish the workout