Warm Up
3 Rounds
6 Dolphin Push Ups
6 Spider Lunge w/ reach up
6 Alt T Push Ups
6 Pause Squats
EMOM 10 Min (5x each)
A) Handstand Hold (up to 1 Minute)
B) 5 Prone Plate retract & Press
Strength
Push Press (25 min)
Prep: 3×3 working up
Work: 3-3-3-2-2 working up
Metcon
5 Rounds
:30 DB Push Press (use 50% of weight in heaviest jerk complex)
:30 V-Ups
:30 Max Push Ups
:30 Rest
Metcon Scale UP:
5 Rounds
:30 Max Handstand Push Ups (Head to single Ab Mat, hands on plates or floor)
:30 Rest
:30 V-Ups
:30 Rest
Mobility
1 Min OH Band Stretch/side
1 Min Band Trap Stretch/side
