Warm Up

General Warm-Up:

2 rounds
6 Inchworms
15 Ring Rows
16 Sweeper Stretch
30 Second Hollow Hold

Push Press Specific Warm-Up:
10 Strict Press Empty Bar
15 Dip and Jump
15 Dip, Jump, and Punch Up
8 Push Press Empty Bar
8 Push Press Light Weight
5 Push Press Moderate Weight

Push Press

5 sets x 3 reps / rest 2 minutes / build weight

Accessories

3 Rounds
8-12 Db Bent Over Row
8-12 Db Skull Crusher
30-60 SEC. Handstand Hold
Rest 1.5 Minutes