Prehab
Recommended Warm Up (10 Minutes):
200m Row
15 Push Ups
200m Row
10 Strict Press (empty bar)
10 Push Press (empty bar)
MetCon
12 Minute AMRAP:
Buy In: 1,500/1,250 Row
With Remaining Time, Ladder:
3-6-9-12-15-18…
Overhead Squat (95/65#)
Kettlebell Swings (70/53#)
Ab Mat Sit Ups
*Stagger the start if needed. Pick your weights accordingly so you can keep moving. How high can you get?
Strength
Strict Press (10 Minutes)
3 x 3 @ 75% of 1RM
Push Press (10 Minutes)
3 x 3 @ 85% of 1RM Thruster
*Do all of the strict press at the same weight and then add weight and do all of the push press at the same weight. This is your strength work for the day.