Skill
12x45s
2 strict press
For today's skill work, we'll be using the 45 second timer for 12 rounds of 2 strict press. Start light and build in small increments, or hold one weight across all 12 rounds. Brace your core, with no dip and no leg drive, and get your head through at the top of each rep.
Workout of the Day
AMRAP in 15 minutes
10-20-30-40-50 ...
wall ball shots
medicine ball step ups
You'll have 15 minutes on the clock to climb the ladder as far as you can, starting with 10 wall ball shots and 10 medicine ball step ups, then 20 and 20, then 30 and 30. Choose a ball you can move in large sets early on, but don't be afraid to break it into smaller sets to keep moving as the sets get big. Hold a consistent target height on the wall balls as fatigue sets in, and drive through the heel of your top leg on the step ups. To scale, use a lighter ball and a lower box to maintain a consistent pace. In the end, your score is your total reps.
standard: 16/12 lb, 20/20"
rx: 20/14 lb, 24/20"
sport: 25/20 lb, 24/20"