"Heavy Push Press"

Activation Warm Up (EMOM For 9 Min):

  • Min 1:  10 Jumping Jacks + 20 Mountain Climbers
  • Min 2:  10 Air Squats + 10 Push Ups
  • Min 3:  10 Bradford Press + 10 Pass Thrus

Skill/Strength (EMOM For 6 Min):

Working up to a heavy Push Press

  • Min 1-2:  3 Reps
  • Min 3-4:  2 Reps
  • Min 5-6:  1 Rep
    * Adding weight as you move through the rounds *

Met-Con (5 Rounds OR 12 Min):

  • 5 Hand Release Push Ups
  • 10 Ring Row
  • 20 Ab Mat Sit Up
    * Scale to Regular Sit Ups *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Bilateral Shoulder Flexion
  • Chest Opener
  • Pigeon Pose
  • Dragon Pose
  • Lizard Pose
  • Foam Roll