Push Press: 5 x 5 Ascending
5 sets of 5 Ascending slightly in weight, all sets should be challenging but you should not be failing during set 3 or 4. Alternatively, if your max push press is 250, your firset set should be heavier than 95lbs. Aim for one set every 2 - 2.5 minutes.
60 Wall Ball 20/14
Cap = 14 Minutes.
There is no Rx + option. Lighter medball = faster cycle speed = go faster = more fitness.