Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.
Push Press 5-5-5-5-5RM
Post loads to comments.
Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)
WOD
5-10:00 Metabolic Conditioning
Push Press 5RM: 200#.
Midline Strength: 10:20 Rx.
Push Press: 80×5
Midline Strength: 9:18 Rx
Push Press: 120#x5 (My one rep from September!)
Midline Strength: 8:56 Rx’d