Press/ Chin Up Superset*:

1A) Shoulder Press

3×5 Linear Progression

Start light enough to add weight throughout the cycle. 

1B)Chin Up


These should be a challenging triple.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Chin Up). You then rest a short period before returning to exercise A and continue in this fashion until all work sets are completed.



3 Rounds for total time:

30 Double Unders
30 Kettlebell Swings
10 Burpees

Rest 1 minutes between rounds