Shoulder Press 5×3
Increasing weight each set.
Invictus Baseline Interval Test
Every 5 minutes for 30 minutes (for times):
10 strict pull-ups
15 toes-to-bar
20 push-ups
25 wall ball shots (20/14 to 10′)
Record times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.