Upper press strength + intervals + accessory
3 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
12:00 to build to a moderate/tough close-grip bench press max
+
Every 4:00 for 16:00 (2 rounds of each):
1st: 16 ground-to-overhead, moderate up to 155/105
2nd: 400m run
OR
Every 4:00 for 16:00 (2 rounds of each):
1st: 2 rounds of [8 moderate/tough deadlifts up to 275/195 + 40′ handstand walk]
2nd: 400m run hard!
+
3-5 sets:
10 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work