Strength:
Every 3:00 x 5 Sets
3 Strict Press + 5 Push Press
+
3-5 Plyometric Push-Ups
Perform at 75%+ of Strict Press
WOD:
“Fourth Quarter”
RX:
15:00 EMOM
minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press
minute 2: 16 Dumbbell Renegade Row
minute 3: 100ft (30m) Overhead Plate Carry
minute 4: 15-20 Abmat Sit-Ups (weight optional)
minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 53/35lb, 24/16kg
Plate: 45/25lb, 20/10kg
Fitness:
Dumbbells: 35/20lb, 15/12kg
Kettlebells: 35/26lb, 15/12kg
Plate: 45/25lb, 20/10kg
Comp:
minute 1: 10-12 Dual Kettlebell Hollow Body Floor Press
minute 2: 20 Dumbbell Renegade Row
minute 3: 100ft (30m) Dual Kettlebell Overhead Carry
minute 4: 20 GHD Sit-Ups
minute 5: Rest