Recommended Warm Up (10 Minutes):

200m Run

8 Strict Press (barbell)

200m Run

8 Push Press (barbell)

200m Run

8 Push Jerk (barbell)


20 Minute Alternating Minute EMOM:

ODD: 20/15 Calorie Row

EVEN: 20 Push Ups


*QUALITY OVER QUANTITY today for the push ups.  Pick a number you can hit in two good sets on the push ups.  Alternate on the minute, so cut down the calories on the row as well.  This will be very challenging to hold 20/20.


Push Press + Push Jerk (20 Minutes)



*Work up in weight each set to a heavy single of this complex.  Make small jumps to get a good amount of sets in.  Work on not arching your back to get the weight up!  Lighten the weight if you can’t hold a good position.

Skill Work