EXTENDED WARM-UP
3 SETS*
4 Strict Press (10X2) + 4 Push Press (10X2)
*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.
SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight
WORKOUT
FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press
-25:00 Hard Cap-
GOAL – Start conservatively then push the pace in today’s long chipper especially in the second half; stay focused on task at hand and don’t think too far ahead! Keep the KBS to sets of 10-15+ and 8-10+ reps per set on the push press!
FOCUS – We will make a long WOD feel short with some good tunes, and awesome vibes! Focus on correct form in the weighted movements (KBS and PP) while in workout.