For a guy my age 13.2 is as follows:
Shoulder -overhead press 115#s 5 reps
Dead lift 115#s 10 reps
24″ box jump 15reps

10 minute time as many sets as possible (AMSAP)

My gym doesn’t have boxes for me to jump nor are the squat racks tall enough for a standing shoulder press so here is my modified 13.2 (my actual) – I substituted the box jump with a reverse pull-up. This is where you have a squat rack with the barbell set just out of arms reach while lying on your back. Reach up, grab the bar, the. Pull your chest to it as many times as you can. In this case my goal was 15 reps.

Kneeling should – overhead press 115#s 5 reps
Dead lift 115#s 10 reps
Reverse pull-up 8 reps

Kneeling should – overhead press 115#s 5 reps
Dead lift 115#s 10 reps
Reverse pull-up 6 reps

Kneeling should – overhead press 115#s 5 reps
Dead lift 115#s 10 reps
Reverse pull-up 5 reps

Kneeling should – overhead press 115#s 5 reps
Dead lift 115#s 10 reps
Reverse pull-up 5 reps

Kneeling should – overhead press 115#s 5 reps
Dead lift 115#s 4 reps

Time 10:00 mins

This was great! But I know I can do better! We will see how much better next week!

Have a great day!

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