WARMUP
2:00 MIN MACHINE (15 MINS)
1:00 MIN WALL HINGE
20 BANDED PULL APARTS
20 BANDED PULL APARTS (PALMS UP)
15 BANDED PRESSES
15 BTN PVC PRESSES
10 ALT LIZARDS WITH ROT
10 DOWNWARD DOGS
STRENGTH
STRICT PRESS
EVERY 90 SEC X6
1 X 10 REPS (EMPTY)
1X 8 REPS @40-50%
1X 6 REPS @50-60%
2 X 4 REPS @60-65%
1X 3 REPS @65%+
RIGHT INTO
PUSH PRESS
3 X 4 REPS @ WOD WEIGHT
FOR TIME
32 / 24 CALS
21 PUSH PRESS @115/75 (FLOOR)
32 / 24 CALS
18 PUSH PRESS
32 / 24 CALS
15 PUSH PRESS
32 / 24 CALS
12 PUSH PRESS
16 MIN CAP
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