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Class is cancelled today, so please perform this workout on your own!
Barbell shoulder press 3-3-3-3-3
Then:
5 rounds of 1 set of stairs + 15 sit-ups
For this workout, you are doing 5 sets of 3 reps, and you can either increase the load every set, working towards some very heavy sets at the end, or you can pick a load for 5 sets at the same weight. That load should not be too light, and you might need to make some adjustments if you haven’t done much barbell pressing.
Form notes:
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The form is the same as for a dumbbell shoulder press.
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The bar should travel vertically in a straight line from shoulders to overhead.
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The abs must lock the ribs down to prevent arching of the back. If you can’t keep the ribs locked down, lower the weight until correct form can be maintained.
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Push your head through your arms as soon as the bar passes the top of your head.
