23 Push Ups
SP: 6-5-4, PP: 3-3, PJ: 2-2 intensity range; start light and move to moderate. Mod. Heavy is ok. Do not… go to heavy.
SP is strict and a warm up for PP and PJ, Where the emphasis is on speed and explosiveness of hip drive.
8 STO (115/83)
6 KBS (32KB/45DB)
STO = Shoulder to overhead any way
KBS is American Style