S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our second go on Push Press this cycle.  Sets go down, so look to move heavier weights per set.  Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips.  Don’t want to turn these into push jerks.  A good way to prevent this is to squeeze the butt as you extend the hips.

WOD:

50-40-30-20-10:

Air Squats

Russian KB Swing (53/35)

Ab Mat Sit Ups

Video courtesy of WOD Star.  Quick demo on the Russian Kettlebell Swing.  For today’s WOD, keep a steady pace in the higher reps rounds to allow a sprint at the end.

Scaling Options:

KB weight -> 35/25

Ab mat sit ups -> Feet anchored

Cool Down:

Cobra Pose – 2 Min

Roll Out low back and T-Spine