08-31-2021

Warm-up

500m row
2 rounds
50′ walking lunge
:30 handstand hold
then
2 rounds
20 alt box step-ups
10 barbell strict press

Mobility

PVC
1min Dynamic 3D calf stretch (es)

Strength

Push Press – 10 min
3-3-3-3
    *Build to a heavy 3rm
Push Press EMOM 8min
30 sec max reps @ 60-70% of 3rm above

Conditioning

20min AMRAP
20 box jumps
20 ab-mat sit-ups
20 double unders
20 wall balls
20 alt hang DB clean (1 DB-50/35)