Push Press (5x3 @ 85% of 1RM)
Spend 5 minutes warming up to your 85%. At the 5 min mark we'll be doing 1 set every 90 sec.
5:00, 6:30, 8:00, 9:30, 11:00.
If you do not have a 1RM Push Press and you have yet to do Push Press with us. Use each set to work to a heavy set of 5. This should be heavy but not maximal.
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Strict Handstand Push Ups (Distance)
This is to be done with hands and head on blue mats or 25# plates and an abmat.
6x4 @ 3RM
rest as needed between sets
Overhead Squat (5x3)
Work to a heavy triple. If this is a new movement for you, stay light and focus on the technique.
Metcon (8 Rounds for time)
50' down and back
*Weight is based off you but it should be speed work but heavy.
Rest as needed between sets