Warm Up:
1 set:
:30 Samson lunges
:30 push-ups (from the knees if needed)
:30 bent-over rows (empty bar)
:30 air squats
:30 shoulder presses (empty bar)
:30 scap pull-ups
Specific Warm-Up:
2-3 sets:
5 push presses (building)
– Rest 1:00 between sets.
WOD:
For load:
Push press
5-5-3-3-3-1-1-1-1-1
Intermediate:
Same as Rx
Beginner:
For load:
Push press
5-5-5-5-5-3-3-3-3-3
Home Workout:
10 rounds for time:
10 unbroken push-ups
10 unbroken DB push presses
– Athlete’s choice of load.
– Rest between movements as long as is necessary to complete each set of work unbroken.
Movement scaling options:
Push press: Load, DB options, shoulder press, bench press, dip, box jump, box squat
Cool down:
Accumulate:
30 reach-roll-lifts
50 banded face pulls