A. Tempo strict press with increasing loads
10-10-10-10-10 reps with 60-90 sec rest between sets
Tempo each rep is 5 count down- 1 count at bottom- 1 count up- reset breath and continue
*Use double DB/KB if you have it.
If not use single and perform 10L, followed by 10R.
If you have neither, use a backpack and add more books each round.
B. 5 min clock: 5 rounds, 1 min each round:
10 sec max tuck up10 sec hollow hold (scale to tuck hold)