New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

For Time:

100 Barbell push press (65/95)
*200m run every time the bar is put down
*Start with 200m Run

Coach’s choice core finisher

This workout will feel like it’s handling you instead of the other way around.  You indeed want to push hard and fast here, but try to recover on your runs so you can pick up the bar and go for big sets when you get back to it.  You want to have a weight on the bar you could do 20 unbroken push presses with when you are fresh.  Your first set should be about 20 reps, and your sets after that should be about 10-15 reps at a time OR MORE.  This should be a 10-15 minute workout.

At home:  50 push presses each arm.  1 minute of cardio every time the bell is put down.