200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 Twisting Push Ups

10 Air Squats

Grab light DB

5 DB deadlift per side

5 DB High Pulls per side

6 Alt DB Snatch

5 DB Floor Press per side


EMOM 24:

Min 1 – 15 DB Floor Press (50/35)


Min 2 – 12 DB Front Squats (50/35)


Min 3 – 10 Alt DB Snatch (50/35)


Video courtesy of The Power Athlete.  Been a while since we hit any Floor Pressing, so wanted to give you a good variation that can be done either in the gym or at home.  Dumbbell Floor Press.  Just like bar Floor Press, lay flat on the ground (legs can either be out straight or bent at the knees as in the video), keep your forearms vertical the whole time.  The bottom of the movement sees the elbows touch the ground.  From here, press up like a bench press until the arms are fully locked out.  Two big things, when pressing to the top, keep your shoulder blades glued to the ground, the same way you drive them into a bench when bench pressings.  Secondly, when you bring the weight down, stay in control and let the elbows just kiss the floor before going into your next rep.  Do NOT slam the elbows into the ground.  No one wants a broken arm… Also, for the DB Front Squat, keep both DBs in the front rack position during the squat.



Scaling Options:

DB weight -> 35/25 -> as needed


Cool Down:

Scorpion Pose hold – 1 Min per side (feel stretch in pec)


Couch Stretch – 2 Min per leg

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