Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) bench press for 3 reps, or do 5 reps on the minute for 6 minutes (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Flippin Malarkey”
For time – 6 rounds (plus a “game changer”)
8 push press (Health: 35lb / Athletic*: 65lb/ Performance: 95lb)
8 toes to bar
12 Russian Kettlebell swing (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
8 burpees over bar
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 15 – 23 min, about 3 min per round including rest. Scale Up: 135/85lb bar, 88/70lb kb
Coaching Tips: Try to do big sets on the push press and the knees to elbows since you’ll be coming off a minute rest each round. Keep up a good pace and try and ‘burn out’ each round on the kb swings and burpees.
‘Cash Out’: none
