"Heavy Push Press"

Warm Up (NFT):

  • 400m Run

Then...

3 x 10:

  • Push Press Wall Balls (20/14)
  • Band Twists
    * Quarter squats on wall balls *

Strength (5 x 3):

  • Push Press
    * Choose a weight about 75-80% of last week's 1 rep sets *

Met-Con (5 Rounds):

  • 5 DB Hang Power Clean
  • 7 DB Push Press
  • 9 DB Front Squats
  • Prowler Push (Down & Back)
    * Use the same DBs for all moves *

Cash Out (3 Rounds):

  • 10 V-Ups
  • Hollow Body Hold (10 sec)
  • Pillar Plank (20 sec)

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Shoulders w/ Ball
  • Bilateral Shoulder Flexion
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll