Warm Up

3 rounds

30 seconds shuttle runs
30 seconds med ball overhead press
30 seconds med ball crush reverse lunges
30 seconds cat cow
30 seconds high plank toe taps
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds

Overhead Press x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go.Try to beat what you did for 5 reps several weeks ago.

WOD

Competitive:
in pairs as many reps as possible in 20 mintues
10 Push-press (95/65) (sync)
30 front rack lunges (95/65) (shared)
10 box jumps (24/20) (sync)
30 sit-ups (shared)
Performance:
in pairs as many reps as possible in 20 mintues
10 Push-press (45/35) (sync)
20 front rack lunges (45/35) (shared)
10 step-ups (24/20) (sync)
20 sit-ups (shared)
Lifestyle:
in pairs as many reps as possible in 20 mintues
10 DB Push-press (15’s/10’s) (sync)
20 Alternating lunges (shared)
10 step-ups to plates mid shin (sync)
20 Crunches (shared)