Fitness
A.
Four sets of:
Strict Press x 8-10 reps
Strict Pull-Ups x 6-8 reps
Plank from Elbows x 45 seconds
Rest as needed between movements, no more than 30 seconds.
B.
Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters
Performance
A.
Overhead Press
We are in the 2nd cycle of Wendler If you have completed sets 3-3-3+, complete the following, otherwise, you must make up what you have missed.
5@75%
3@85%
1+@95%
Then, take 10 minutes to build to today’s 1-RM Push Press.
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters