Warm Up:
3 sets:
:30 alternating spiderman stretches
:30 alternating T push-up
:30 air squats
– Rest :30 between sets.
Skill Work:
On a 10:00 clock:
3 back squats + 1 behind the neck push jerk
– Build to a heavy complex from the floor.
WOD:
3 rounds for time:
24 back squats (95/135 lb)
18 push presses
Time Cap: 15 Minutes
Intermediate:
3 rounds for time:
24 back squats (75/115 lb)
18 push presses
Beginner:
3 rounds for time:
24 back squats (65/95 lb)
18 push presses
HOME WOD:
Equipment:
3 rounds for time:
24 DB squats
18 DB push presses
Bodyweight:
3 rounds for time:
12 left-leg single-leg squats
12 right-leg single-leg squats
18 kipping handstand push-ups
Movement scaling options:
Back squat: Load, reps, DB options
Push press: Load, reps, DB options
Limited equipment:
3 rounds for time:
24 DB squats (35/50 lb)
21 DB push presses
– Use a pair of DBs.
Cool down:
2 sets:
1:00 foam roll glute/side
1:00 foam roll T-spine