Warmup:

1:00 Jump Rope

10 Cobra to Down Dog

5 Cobra to Hip Snap

10 PVC Pass Thrus

10 PVC Around the Worlds

1:00 Jump Rope

10 PVC Overhead Squats

5 Burpee over PVC

Then…

Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second session of Push Press for this cycle.  As we did before, make sure the legs stay locked out as you begin to press up.

WOD:

3 Rounds:

50 Double Unders

12 Overhead Squats (115/80)

21 Bar Facing Burpees

14 Min time cap

Video courtesy of MisFit Athletics.

Chances are, the “make or break” piece of the WOD will be the bar facing burpees.  You’re coming into them already taxed but you also want to finish with the best time, right?  Make the movements smooth rather than trying to sprint through.

Scaling Options:

Dubs -> 100 Single Under

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

Cool Down:

Calf Pedals in Down Dog – 20 per leg

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State