Friday

Warm-up
Warm-up
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength
Push Press (7-Rep Heavy 1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout
Metcon
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)