Warm up: Coach’s Choice
Strength/Skill: Push Press – 1 x 3
Stimulus/Focus: Take 10 minutes to build to a heavy set of 3.
Push Press – 5 x 1
Stimulus/Focus: Perform 1 rep EMOTM for 5 minutes using the weight from your heavy set of 3 for the day.
WOD: Three 5-Minute Rounds
400 Meter Run
30 – 20 – 10 Shoulder to Overhead
*1st Round: (95/65)(65/45)
*2nd Round: (135/95)(95/65)
*3rd Round: (165/115)(115/75)
Stimulus/Focus: This workout combines metabolic conditioning with weightlifting. Find weights for each round that challenge you. You will have a time for each round.
Cool Down: Tabata Side Plank Hold