-Warm Up-
Start with 3-5 minutes of lay rolling while you explain the work out and strength
Then…
AmRaP 5
10 glute Bridges (pause :01 at the top)
5/5 elbow punches
5 strict presses
5 up/downs over the bar
10 doubles or 20 singles
-Strength/Skill-
ON A 15:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
-WOD-
EVERY 4:00 x 4 SETS
15 Up/Down later a bar hops
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
