Session P4 W3

Warm up

Dynamic Stretching

Burgener Barbell Warm up

3 sets of 10 Waiter KB squats, with a minimum load of 8kg. Please go to full depth and make sure to have an externally rotated shoulder; form over load.

3 sets of 3 reps of Wall Walks


In 15 minutes find your maximum weight for one repetition (1RM) for strict Shoulder Presses. This press should be done with outstanding form and without extreme beding of the back or use of the hips to drive the weight.


Perform 3 working sets of 3 Push Presses followed immediately by a set of maximum Pull-ups without dropping from the bar. Record your 3 heaviest sets.


Perform as many rounds/repetitions as possible (AMRAP) of the following exercises in the allotted time periods:

Perform a 7 minute AMRAP of the exercises, then rest for 5 minutes. Then perform a 5 minute AMRAP, rest for 3 minutes. Then perform a 3 minute AMRAP. This should be at maximum effort!