Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
400m Jog
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
Strength Warm-up
5 Push Presses (Just the Bar)
5 Push Presses (40% of your Push Press Max)
5 Push Presses (50% of your Push Press Max)
3 Push Presses (60% of your Push Press Max)
1 Push Presses (80% of your Push Press Max)
If you do not know your push press max, then guess for the warm-up. You should find it today:)
Skills / Strength
3 Sets (3:00 Rest)
1 Push Press (1RM)
Perform 3 attempts at a one rep max push press (1RM). Be sure and rest at least 3 minutes between each set. Post your best successful lift to comments.
WOD
3 Rounds for Time
10 meter Left-handed Kettlebell Waiter Walk (Men: 55lb / Women: 35lb)
10 meter Right-handed Kettlebell Waiter Walk (Men: 55lb / Women: 35lb)
30 Kettlebell Swings (Men: 55lb / Women: 35lb)
Fitness Level Substitution: Russian Kettlebell Swings
30 Kettlebell Goblet Squats (Men: 55lb / Women: 35lb)
Perform 3 rounds as fast as you can. Each round consists of a 10 meter waiter walk with each arm, then 30 kettlebell swings, and then 30 goblet squats. Post your time to comments.
Cool-down
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