WARM UP
2 Rounds
- 5 Windmill Pushups (push-up - then - rotate one arm to the sky)
- 5 USSR KB Swings (35 / 25)
- 5 KB Goblet Squats (35 / 25)
- 5 KB "Corkscrew" (35 / 25) **start the KB @ left knee/ankle, & screw it to opp. shoulder
- 5 Spiderman Stretch **lunge + instep stretch - stay low
TECHNICAL
The Overhead Press (press / push press / jerk)
STRENGTH
-10 Minutes-
Establish 5RM Overhead Press (press / push press / jerk)
Once you find that 5RM, perform a 2nd attempt @ 10lbs lighter weight
** share a squat rack, or have friends pick the bar up for you.
** Complete (3) PVC "arc-pause-slide" in between each set of presses
THE FINISHER
ALTERNATING TABATA
KB Goblet Squats (50 / 35) + Air Squats
**that means Goblet Squats for the first 20 seconds, then 10 sec rest. Then 20 seconds of air squats. Rinse and Repeat**
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