Push Press

Warm Up-

Run 1 mile at an easy pace

Mobilize shoulders

30-40 HSPU

20-30 Muscle Ups


SWOD-

Push Press- 7,7,5,5,3,3,3

KB Swings with a Spike- 5 sets of 10 reps HEAVY AS POSSIBLE, if you don't know what this is.... ASK!!


Partner MED BALL Chest passes( 10' apart)- 10 rounds, 45 seconds on/ 15 seconds off, 20lb ball


Muscle Endurance-
Every 30 seconds for 5 minutes perform:

3 EXPLOSIVE Tire Flips



WOD-

"Christine"
3 Rounds for time of:
500m row
12 Deadlifts @ Body weight (ROUND UP)
21 Box Jumps @ 20"