A) STRENGTH
Push Press: 1RM in 10 sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
B) CONDITIONING
AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds
L3: (45, 30)
L2: (35, 25)
L1: (25, 20)
C) EXTRA CREDIT
– Foam roll pecs x 60s each
– Half-kneeling Biphasic Pec stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
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