Warm-up: Joint Mobility/Dynamic
10 DxKB Strict Presses
Rest 45 Seconds
10 DxKB Push Presses
Rest 30 Seconds
10 Double DB Presses
Rest 15 Seconds
5-7 Strict PullUps
*Rest 90-120 Seconds between sets
*Use same weight on KB Push Press as you do on the KB Presses. The goal is to hit your Press/Push Press sets Unbroken every round. Choose a weight that will allow this to be accomplished.
*If you feel you may fail a round of presses, you may switch to a heaving push in the goal of keeping the effort Unbroken
*Your DB weight should be at about 50% of your KB weight, with continuous, smooth reps as the goal
25 Air Squats
15 Box Jumps (24/20)
*Mandatory “Jump up, step down” on Box Jumps today. Focus on landing tall and athletically each jump.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)