4 Min AMRAP:
:20 Sec Bike
8 Band Pull Aparts
6/6 Single Arm Banded Press
4 Scap Push Ups
2 Hand Release Push Ups
Then..
Every 1:15 x 6-7 sets (Week 4 of 4)
3 Push press
(start working sets at about 75-80%% of your 1rm strict press and build over the 6 sets.)
Finisher: 1 Max effort set of double DB bent over rows, shooting for 20+ reps.
Focus on keeping your chest up, squeezing your glutes to open your hips and drive the bar off of your shoulders. As soon as the bar gets to your forehead, be aggressive about getting your head through.
Next week we will start making a transition to Push jerks.
Then…
Every 2:30 x 4 Rounds
15/12 Cal Bike
15 Bench Press 70/50
Amrap Box step overs or Jump overs in the remaining 2:30. No rest between rounds. Start right back on the bike at the 2:30 mark.
The score is total box step overs/jump overs