Specific Warm-Up:
5 sets:
5 push presses
– Increase load across all sets.
– The last set should be just lighter than the first desired working set.
WOD: All Levels
Every 3:00 for 5 sets:
5 push presses
Home Workout:
Every 3:00 x 5 sets:
1:00 max-rep dumbbell push presses (35/50 lb)
– Use two dumbbells.
Post-Workout Skill Work:
AMRAP 5: Max strict pull-ups
– Every time you break perform a 30-ft high-hips bear crawl.