General Warm Up (5-12)
3 rounds:
:20 Jumping Jacks, Rest :10
:20 Banded Pull Aparts, Rest :10
:20 Plank Plate Step Up, Rest :10
:20 Banded Bradford Press, Rest :10
Specific Warm Up (12-22)
Push Press:
5 Tempo Strict Press (:03 up and :03 down, focusing on bar path)
5 Pausing Push Press (pause in dip :02 each rep)
5 Push Press (normal)
Wall Walk:
:20 Wall Facing HS Hold
10 Plank to Wall Press (alt arms, 5 each)
1 Partial Wall Walk (1/2 way up)
1 Full Burpee Wall Walk
Plank to wall press:
RX (27-39)
21-15-9-15-21
Push Press (95/65lb.)
7-5-3-5-7
Burpee Wall Walk
For time.
Goal: Sub 9
Cap: 12:00
Intermediate
21-15-9-15-21
Push Press (75/55lb.)
5-3-1-3-5
Burpee Wall Walk
For time.
Baseline
21-15-9-15-21
Push Press (35/15lb.)
5-3-1-3-5
Stationary inchworm
For time.
(42-54)
12 Min EMOM:
Min 1) :40 Banded Pull Aparts
Min 2) :40 Bent Over Row Right Arm
Min 3) :40 Bent Over Row Left Arm
*Bent Over Row AHAP
(56-60)
1:00 KB Lat Smash (each side)
(0–5)
Today is all about upper body pressing stamina and managing muscle fatigue. You’ll likely feel your muscles give out before your conditioning does, so stay patient and keep moving even when it starts to burn.
Choose a push press weight that you could do for 21 unbroken reps if needed. That doesn’t mean you should start that way, but you should feel confident you have that capacity when fresh. Be smart with your sets early so you don’t hit a wall too soon.
The burpee into the wall walk adds more range of motion and keeps you moving. Don’t fall into the trap of resting at the top of the burpee—stay disciplined, keep transitions tight, and aim for smooth, continuous movement.