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I typically start my training off with a few strength movements and then work my way into a metcon. In this workout I start with 4 sets of 1 rep strict press. I am working at 97% of my 1 rep max so each rep should be an almost maximal effort.
Then I move to bench press. Three sets of 2-3 reps of close grip bench press. I only rest 10 seconds and then I go right into hand stand pushups. As many reps as possible in 30 seconds.
I finish my chest and shoulder workout with 3 rounds for time of:
25 Kettlebell Swings
Give this workout a try and let me know what you think!
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