5 x 3 @ (up to) 75% of recent standard bar 2RM
1 x max rep @ 50%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Rest up to :30 sec. between arms and/ or sets in push press. There is no rest between final push press set and Airdyne- hustle in the transition.
And then, at a cool-down pace:
3 minutes jumprope
3 minutes Airdyne