Warm Up
Dynamic shoulder mobility (without PVC)

Agility Ladder – 2 rounds
Agility Ladder
5 Burpees
Agility Ladder
5 Air Squats
Agility Ladder
5 sit ups

 
Skill / Strength
PUSH UP PROGRESSION
Choose appropriate scaling:
1. Incline
2. Band assistance
3. Regular push up
4. Decline push up
STRICT PRESS 90%
3 X 3 Warm Up sets first at 60-70%
3 X 3 PUSH PRESS 90%
Push Press at Strict Press weight first to warm up.

 
Metcon
MR.15.10.29
AMRAP 10 mins
15 burpees
10 KBS
5 goblet squat
*quite heavy*