A. Five sets of:

Strict Overhead Press

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90-95%

*Set 5: MAX REPS @ 75%

Rest exactly 2 minutes between sets.

B. 4 sets of 300m Row

Rest 3mins

*record each set