General (4:00)
1:00 row or bike
:30 couch stretch each leg
:30 lat stretch each arm
:30 spiderman each leg (back knee down)
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Specific (12:00)
30 jumping jack
5 hip down push up
5 push up
5 bar facing burpee
2 rounds
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:20 dead hang (supinated)
:20 dead hang (pronated)
10 hollow rock
10 superman
10 kip swing
2×5 kip swing leg raise
2×5 kipping knees to elbows or toes to bar
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5 strict press
5 dip and hold (vertical torso)
5 push press (squeeze butt prior to arm extension)
2×3 push press building to strength set
Strength: (10:00)
Push Press
Every 2:00 x 4 sets
Building to a heaviest set of 3 possible
RXConditioning: (20:00)
10 Bar facing burpee
10 Toes to bar
10 Push press (95/65lb.)
10 rounds for time.
Goal: Sub 15:00
Cap: 19:00
Intermediate:
10 Bar facing burpee
10 Hang kipping leg raise
10 Push press (75/55lb.)
10 rounds for time.
Goal: Sub 15:00
Cap: 19:00
Baseline:
10 Bar facing burpee
10 V Up
10 Push press (95/65lb.)
5 rounds for time.
Goal: Sub 15:00
Cap: 19:00
3×12 Bent Row + Shrug (DB’s)
Today we will push the limits with a heavy 3 push press to start off. The goal is to start moderate and build load each set so that you can find what you can actually move for the final 2 sets! After the strength work we get in a high volume triplet. Yes, you will work through 100 reps of each of the 3 movements, so be mindful of possible scales and adjustments for the volume but cling to keeping the RX’d movements if you can do them RX’d!