Warm Up
3 Rounds
6 Pause Squats
6 Alt Samson Lunges
6 Spider Lunge w/ reach up
6 Alt T Push Ups
EMOM 12 Min (6x each)
A) Handstand Hold (up to 1 Minute)
B) 2 Turkish Get Ups (1/side)
Strength
Push Press (20 min)
Prep: 3×3 working up
Work: 5-4-3-2-1
Met Con
As Far as Possible in 6 Minutes
3 Single DB* Push Press (L)
3 Push Ups
3 Single DB Push Press (R)
3 Push Ups
3 Single DB Push Press (L)
6 Push Ups
3 Single DB Push Press (R)
6 Push Ups
3 Single DB Push Press (L)
9 Push Ups
3 Single DB Push Press (R)
9 Push Ups
* DB weight 1/3 heaviest Push press
Mobility
1 Min OH Band Stretch/side
1 Min Band Trap Stretch/side
