work up to 5 RM push press
Push press (5 reps at 5% of 5 RM)
Push press (2 sets x 5 reps @ 10% of RM)
50x push presses at 45% of 5 RM
100 jumping pull-ups
800m farmer’s walk (135#/95# up to body weight)*
Note: Farmer’s walk = put a barbell on your back in the back squat rack position and walk 800 m, or carry kettle balls
Work capacity (1 round, 3 minutes max effort at each station, 1 minute rest)
Max calorie row
Overhead squat (95#/65#)
800m run as fast as possible
2 mile recovery run.
2 rounds - 10x toes to bars
10 weighted back extensions (45#/25#)
Hydrate, go home, fuel up. Rest. Journal post-training session.