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

WORKOUT OF THE DAY