Shoulders, Cardio and Chesticle Action

Warmed up with:

400 m run

5 strict pull ups

10 push ups

20 pass throughs

25 wall balls

30 double unders

Then we worked up to our 10-rep-max push press

(did 65, 95, 115....got 6 at 135)

Then 4 rounds, 2 minutes on/2 minute rest:

400 m run

max hand release push ups

So you start the clock, run your 400m and bang out as many HR push ups as you can before the clock strikes 2 minutes. then rest for 2 minutes, and start your second round (clock will be at 4 minutes at start of round 2). Repeat for 4 rounds. Count your total number of push ups....I got 58.