5 ROUNDS - FOR TIME
10 Push Press
15 Bodyweight Rows
20 Russian Kettlebell Swings
General Warm Up
3-5min of Easy Cardio of Choice, then…
3 Rounds
5 Push Ups
5 Sit Ups
Specific Warm Up
Start with the Push Press. Choose either a barbell, dumbbells, or a single dumbbell and test a light set of 10. If you feel like you need to go up in weight in order for 10 reps to be challenging, continue adding weight gradually and doing sets of 5 until you feel like you are at a challenging place for 10 reps.
If you did Bodyweight rows in the warm up, you’re good! If you did pull ups, be sure to set up and test a set of 5-10 Bodyweight Rows to find a challenging angle.
Finish off with the Kettlebell Swing Primer video and then find your weight for the day. Ready to rock and roll!
Workout of the Day
5 ROUNDS - FOR TIME
10 Push Press
Workout Notes
We’ve got a simplet triplet today! This workout is FOR TIME, which means we want to do our 5 Rounds of work in as little time as possible while maintaining safe and healthy technique. Push the pace and get sweaty! Always feel free to change your rep counts, rounds, or weights to fit your needs. If 3 rounds is better for you, that’s fantastic!
Push Press Modifications
If the Push Press isn’t working for you, you can swap in a Strict Press instead. If you have them in your wheelhouse, you can also do Handstand Push Ups instead! If you aren’t down for upward pressing today, you can also swap in pressing in a different direction, but be warned, we have lots of push ups in tomorrow’s workout. Here’s our full list of pressing options: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Optional Accessory Work
Perform 3 sets of 8-12 reps (per leg if necessary) on any of the following movements to strengthen that posterior chain!
Cool Down
1-2min in the Bottom of the Squat
1-2min of PVC T-Spine Stretch
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