Strength
1A) Push Press
Performance:
- 1 Rep Max
Fitness:
- 4-6 Sets of 1-3 reps @ 22X1
1B) Weighted Ring Rows
- 4 x 10
*Only complete 4 sets of ring rows. Do not start to alternate between push press and ring rows until your heavier (last 4 sets) of push press.
Conditioning
Complete as many rounds as possible in 12:00 of:
- 8 Push Press @ 40-50% of today’s heaviest lift
- 10 Box Jumps
- 12 Alternating Dumbbell Snatch (55/35)
- 14 Calorie Row
Optional Independent Work
3 Sets:
- 12 Dumbbell Floor Press
- 5 Chest to Ring Pull Ups
- 12 Cuban Press