Strength
1A) Push Press
Performance: Wendler 5-3-1
- 65% x 5
- 75% x 5
- 85% x 5+
Fitness:
- 3 x 4-6
1B) Ring Rows
- 3 x 8
Conditioning
Complete as many rounds as possible in 12:00 of:
- 12 Push Press (95/65)
- 10 Box Jumps (24/20)
- 8 Toes to Bar
Optional Independent Work
3 Sets:
- 6 Dumbbell Press
- 3-5 Strict Muscle Ups
- 8 Sidelying Dumbbell External Rotation