Push press:
5 x 5 @ (up to) 75% of 2RM
Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.
Then:
3 x 5L, 5R @ as heavy as possible in each
Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.
Then:
10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)
Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.
And finally:
25 calories Airdyne (Arms only)