Establish a 1 rep max shoulder press
5 Weighted pull-ups (45lbs/25lbs)
10 Kipping pull-ups
20 Hand-release push-ups
This is a conditioning workout that focuses largely on upper body stamina and is to be completed at a moderate-hard pace. The load on the weighted pull-ups should allow for 5 reps to be completed in 1-2 sets, on the first round. The kipping pull-ups should be able to be completed unbroken on the first round. Strive for consistency and range of motion on the push-ups.