Warm-up

Coaches Choice!

EMOM

EMOM 15'
1- Push Press x4 Reps (Moderate)
2- Plate Push ups (8-20 Reps)
3- Plank (30-45 secs)

Push Press (4 Reps (Moderate-Heavy))

Keep your rib cage tucked and core strong through the movement.

Heavier than 8/26
Last Reference x5 Reps

Plate Push ups (8-20 Reps)

Do not worm the push up. Looking for a perfect push up. Scale as needed and do more reps if you need to.

Plank (30-45 Secs)

Plank for time

Stay tight. Control your breathing

Metcon

Metcon (Time)

3 Rounds
15 STOH (95#/65#)
40 Air Squat
15 Wall Balls (20#/14#)
40 Walking Lunges

RX+
STOH (135#/95#)
Wall Balls (30#/20#)

Scale needed.

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