"Heavy Press"

motivational18.jpg

Warm Up (3 Rounds):

Down & Back:

  • Jog
  • High Knee
  • Butt Kicks
  • Lateral Shuffle
  • Walking Arm Circles

Then...

3 x 10:

  • Barbell Sit Up

Strength (10RM):

  • Push Press
    * Spend 5-10 minutes to find your 10RM *
    * Keep your reps low until you get to a good set of 10 *
    * Take a break, add 5-10 pounds, and try again *

Then...

3 x 5:

  • Static Chin Over Bar Holds
    * Sub negatives or top of a Ring Row *

Met-Con (21-15-9):

  • DB or KB Snatch (R)
  • DB or KB Snatch (L)
  • Burpee
    * Between each set, do a prowler push down & back *

Cash Out (4 Minutes):

  • Row for Distance
    * Post distance to board *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Pigeon Pose
  • Childs Pose
  • Foam Roll