Warm Up:
4 sets
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
Specific Warm-Up:
4-5 sets:
5 push presses
-Increase load across all sets.
WOD:
For load:
5-5-5-5-5:
Push press
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 3:00 x 5 sets for reps:
Max-rep unbroken DB push presses (35/50 lb)
– Control the negative and briefly pause in the front rack between reps.
Movement scaling options:
Push press: Load, strict press, dumbbell options
Post-Workout Skill Work:
EMOM 6:
:30 handstand walk or shoulder taps
:30 rest