Functional Fitness

Warm up:
9 x 20 sec on / 10 sec off:
1) Prone PVC BTN press
2) Alt. Reverse lunges
3) Quadruped plank hold

Strength: Push press

Warm up: With an empty barbell
20 Front rack elbow raises
5 Bradford press
10 Strict press
10 Push press, 2 sec pause in dip
10 Push press, 2 sec pause in overhead position

Push Press
1. 10 min to build to today's heavy 3.
2. 3 x 3 @ 80-90%, go every 2 min.

WOD prep:
With an empty barbell:
5 Hang muscle cleans
5 Hang power cleans
5 Power cleans

2 Rounds of:
5 Box jump overs
5 STOH

WOD:
4 x 2 min on / 2 min off:
AMRAP:
2 – 4 – 6 – …
STOH 50/35kg
Box jump overs 24/20in