10 Scap Push ups

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold


Close-Grip Bench Press


Increase weight each set

Video courtesy of Juggernaut Fitness. Final shot on Close Grip Bench Press prior to re-testing our 5X5.  So, today, our goal is to find a Heavy Single for the day.  Does that mean a new 1RM?  That depends on you.  If things are moving well, and you feel strong, man, go for it.  If the body feel a little beat up, make it heavy for today.


For Time*:

100 Push Press (115/80)


*At 0:00, 3:00, 6:00, 9:00, and 12:00 marks, complete a 200M run


15Min Time Cap

Video courtesy of Misfits Athletics.

So, at 3,2,1…Go!, you’ll start with a 200M run.  Once you are back in, pick the bar off the ground, get it to your shoulders and begin knocking out Push Presses.  You will keep knocking them out until either you hit 100 reps, or the clock hits 3 minutes.  When the clock hits 3 minutes, and you haven’t gotten 100 reps, put the bar down, go back out for another 200M run.  Once you get back in, pick the bar back up, and begin push presses at whatever rep number you left off on.  This pattern continues until you hit 100 reps, or the 15 Min is up.  The goal is to get 15-20 reps completed per round.  Use those hips to move the bar!

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Run -> 250M row

Cool Down:

Doorway Stretch – 1 Min per side


Tricep mash on bar – 1 Min per side


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