Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Mobility::
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Ankle Stretch Per Side
30 seconds Prayer Stretch
30 seconds Alternating Runner Stretch
30 seconds Alternating Side Lunges
30 seconds Wrist Stretch

Movement Prep:
200 m Run
10 Empty Bar Strict Press
200 m Run
10 Empty Bar Push Press
200 m Run
10 Push Press at a Heavier Weight

Strength

Deadlift

Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 75% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set.

WOD

5 Rounds for Time

COMPETITIVE

400 m Run
15 Push Press (115/80)

PERFORMANCE

400 m Run
15 Push Press (95/65)

LIFESTYLE

400 m Run
15 Double DB Push Press

Form: Keep Your Core Rigid and Don’t Over Arch Your Back to Complete a Push Press.
Stimulus: This Is an Upper Body Strength and Conditioning Workout. the Run Should Be Done at About Threshold Pace Leaving Enough Energy to Go Right Into the Push Press.