Lift: Push Press
Build to a heavy set of 10
6 sets every 2min
With An Empty Bar..
10 Push Presses
With A Light Weight...
8 Push Presses
Keep making jumps in weight (if needed) until you are ready to attempt your heavy 20.
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"Fast Break" 115/85 +
10 Rounds For Time:
10/8 Calorie Row
10 Wallballs 20 / 14 lb to 10/9ft.
10BB bentover rows
5BB front squats
Rest 1:00 Between Rounds.
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes