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.