CF
5 Rounds for quality:
10 shoulder press
21 GHD situps
Level 3: shoulder press should be heavy but unbroken for 10 reps 60-70% of 1rm for each set
Level 2: SP- building each incrementing slowly each set beginning with an empty barbell
Level 1: SP- stick with empty barbell-light loads working on mechanics and correct positions
QuickFit
For 10 minutes
10 calorie row
5 burpees
