Friday
Strength
Shoulder Press
5,1,5,1,5,1
15 Minutes Maximum. Start your first set of 5 between 75-80% of 1RM, and the sets of 1 at 90% 1RM. Build 2.5-10 lbs on each successful wave.
Accessory
Z-Press
3 x 10
Superset w/
Skull Crushers
3 x 15
Conditioning
12 Minute AMRAP
21-15-9
Overhead Squat
C2B Pull-Up
Level 3- 95/65
Level 2- 75/55
Level 1- An OH weight that allows for the first 21-15-9 to be unbroken, then in smaller sets when starting the second round.