Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Hollow Rocks

1:00 Row

10 Iron Crosses

10 Scorpions

10 Push Up to Down Dog

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then 5 reps Push Press

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Push Press this cycle.  With the working sets dropping to 3, take a little longer warming up to the first working set. The goal is to begin heavier than set 3 of the 5X5 week.

WOD:

4 Rounds for Cals:

1:00 Row for Cals

1:00 Rest

1:00 Ski Erg for Cals

1:00 Rest

Score = total cals

Video courtesy of Misfit Athletics.

You can push your pace a little more than normal on these 1-minute sections as you go right into a minute of rest.  That said, actively work on getting your hear rate and breathing can under control during the rest.

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out T-Spine – 30 passes