Spend 10 minutes to find 3 heavy-ish sets of 5 shoulder press and then 10 minutes to find 3 heavy-ish sets of 5 overhead squats.
Conditioning should be a fairly fast workout – time cap is 10 minutes, so choose a weight that feels moderately heavy for deadlifts and choose a scale for pull ups where you can get them done without doing singles or doubles. Choosing a hard scale is fine if that’s what you want to work on, but the time cap is firm.
Strength
5, 5, 5 Shoulder Press
5, 5, 5 Overhead Squat
Conditioning
For time:
21-15-9
Deadlifts, 225/155#
Pull ups
time cap: 10 minutes
