Monday
Warm-up
3-5 Minutes of Foam Rolling then…
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Strength
Push Press (10RM)
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (Rx 75/55)| (Rx+ 115/75)
30 Box Jump (20 or less)
15 Burpee Over Bar
20 Push Press (Rx 75/55)| (Rx+ 115/75)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
Establish 10RM Push Press*
*Max 2 attempts at 10RM