Buy in: Slow jog 600 meters (Stop sign past the tracks). 3 sets of 5 reps Use a lightweight medicine ball to do a med-ball push press to a 9-10 foot target (what some call a wall ball ;)
Band Work- 10 reps power snatch balance, overhead squat, dislocations, diagonal pull aparts, single-arm presses.
Unloaded barbell 3 sets of 5 reps push press. Make the movement crisp and punchy.
Progressively load your barbell to prepare for the workout. Mobilize
Complete 5 rounds for time of:
Run 200 meters
1 Rope Climb
10 Push Press 63/115