Tue
A. Warm Up
2 rounds
5 strict burpee air squat
5 inchworm NO push up
1 length spiderman crawl - https://www.youtube.com/watch?v=_K7rv_vFOWM
B. Activation
1 min arch hold
C. Strength/Skill
C1. Push Press
3x3
Rest 1 min before going into C2
C2. PRESSING ACCESSORIES
https://www.youtube.com/watch?v=wTjiOki90U4
Exercise 1 with DB on sternum - 1 set of 15-20 reps
Exercise 2 JM Press Version 1 - 1 set of 15-20 reps
Exercise 3 Roll back press - 1 set of 15-20 reps
D. Conditioning
Tabata Style Grip Work
5 min 20 on/10 off
Hang from pull up bar
(scales: harder= 1 arm or weight between legs, easier= feet on floor or mix grip)
aim is to hit the full 20 sec but if you fail rest remainder of 20 sec
straight into
5 min 20 on 10/off
Farmers walk with heaviest KB possible