Strength
A. 5-5-5 Strict Press (0:2:1:0) heavier than last week
B. Tempo Ring Push Ups 3×5 (0:5:5:0) add weight vest if tempo is easy to maintain.
C. 3×5 Weighted Pull Ups (AHAP)
Endurance
Tempo Run: Run as Far as you can at 100 cadence as possible. Rest 5 minutes, repeat 3 times.
