STRENGTH:
Push Press
10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2 @ 87% of two rep.
CONDITIONING
Three Rounds for Time
350M Row
50 Air Squats
20 KBSwings (53/35)
CORE/MOBILITY
1 Min Lying Side Twist
1 Min Butterfly
20 Deadbugs