Warm Up
3 Rounds
Scapula Push Ups x 10
Inch Worms x 5
Side Plank (l) x 30 sec (r) x 30 sec
Good Mornings x 20
Strength
4 Rounds
Floor Press Tempo 3 top, 3 down, 1 bottom, 1 up
10-12 reps
SS
Bent Over Row 6-10 reps (ES) slow and steady on these. No jerking
WOD
1 Set of max unbroken push-ups (If you can’t do a push-up on the floor, you can do modified push-ups with your hands elevated on a couch or table.)
rest 2 minutes
10min EMOM do 50% of max unbroken push-ups (If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)