Skill
strict press
1-1-1-1-1
Work up to a heavy single strict press for the day. As you warm up do some small sets. Switch to singles as soon as the bar starts feeling heavy. Focus on a tight trunk as you press the bar off your shoulders.
Workout of the Day
AMRAP in 15 minutes
45 double unders
15 push ups
*E3MOM run 200m
spend some time practicing double unders before the workout starts so you can decide on a scaling option that makes sense for you. Plan to spend a minute or less on each double under set. Push ups can be scaled as you normally would. The workout will start with a 200 meter run and then every 3 minutes after that your AMRAP will be interrupted for a 200 meter run. If you need to scale the run distance to make it back in time to work through your push ups and double unders make sure to shorten the distance. Keep track of where you’re at when you take off on your run so that you can pick up where you left off when you get back.
standard: 15 box jumps
rx: as written
sport: drag rope double unders
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