A. 5 Sets
:30 Overhead Hold, every :06 2 reps press overhead
Rest:30 between sides with DB, 1:00 between sets
Rest 2:00 between sets if you have a barbell
If you start out strict and go to push press under fatigue, that’s fine
B. For Time
Bent Over Row
Can do two arms on the row, if you only have one weight it’s that number of reps per side, so 25/side on first set.