Strength
1A) Push Press
Performance:
- 1 Rep Max
Fitness:
- 5-7 Sets of 1-3 reps @ 22X1
1B) Weighted Ring Row
- 4 x 10
*Do not begin the ring rows until you are getting to your heavier sets of push press. This is because we want only 4 sets of ring rows and it will take you more than 4 sets to establish a 1 rep max push press.
Conditioning
Complete as many rounds as possible in 17:00 of:
- 8 Push Press @ 40-50% of today’s heaviest lift
- 10 Box Jumps (24/20)
- 14 Calorie Row
Optional Independent Work
3 Sets:
- 8 Dumbbell Floor Press
- 10 Chest to Ring Pull Ups
- 10 Cuban Press