Strength
Fitness:
1) Press, 3×5 Linear Progression.
2) Push Press, 2×3 @ +10-20% of press weight.
Performance: Push Press, work to a 3RM, then two drop sets at 95% & 90%.
Conditioning
Every 5 minutes for 30 minutes (6 rounds):
- 300m Row
- 50 Double Unders
- 15 Toes to Bar
Mobility/Cash Out
Front Rack Mobility Drill- 2 min total