-Warm Up-
2 rounds
1 min bike
5 double dumbell push press with 2 sec pause at the top
10 median nerve floss
20 plate hops
5 lateral step ups
-Strength-
Push press (WK 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
95% x Max reps
-WOD-
For time :
15/10 cals bike
15 box jumps overs
15 DB push Press 50/35 ( each hand )
15/10 cals bike
Rest 5 minutes then repeat
Rest 5 minutes and repeat again
