Warm Up:
4 sets:
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 lunge variations
:10 rest
:30 muscle clean and press
:10 rest
Specific Warm-Up:
4-5 warm-up sets:
5 push presses
WOD:
5 sets for load:
5 push presses
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Push press: Load, strict presses, DB options
Alternate Workout:
8 rounds for total reps:
:20 max DB push presses (50/35 lb)
:40 rest
Post-workout Skill Work:
5 sets for reps:
:50 bar-facing burpees
:10 rest