Wednesday

Warm-up
Warm-up
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold

Strength
Strict Press (Max Reps)
Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.
Strict HSPU (Max Reps)
This is RX+ instead of strict press.

If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.

Workout
Metcon (Time)
FOR TIME
2 Rounds:
50/35 Calorie Row
50/35 Push Ups

Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…

Finisher
Metcon
IN TEAMS OF 2…

FOR TIME
400m KB Farmer Carry (70/53)|(53/35)