Warm Up
3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds single arm farmer hold right
30 seconds single arm farmer hold left
30 standing single leg raise right
30 standing single leg raise left
Push press demo/progressions/teaching
Push press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 10 rounds
Push press x 1 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 1 rep max
WOD
Competitive:
for as many rounds as possible in pair for 16 minutes
10 sandbag cleans (100 / 50) split
10 burpees over sandbag synch
400m sandbag run (50) together
Performance:
for as many rounds as possible in pair for 16 minutes
10 sandbag cleans (50 / 40) split
10 burpees over sandbag synch (step overs allowed)
400m sandbag run (40) together
Lifestyle:
10 sandbag cleans (40 / 30) split
10 no push-up burpees over sandbag synch (step overs allowed)
400m sandbag run together