Technique: In Groups of 2-3 go over the Strict Press and Push Press Technique (5-7min). Use technique bars and plates.
3 Strict Press + 5 Push Press (increase weight if comfortable)(8-10min)
8 Knees to Elbows/Toes to bar (use bench/floor as a recession and hold onto railing and do reverse crunch)(stay in the same groups and as soon as the first person finishes the next one goes until all rounds complete)(6-8min)
Groups of 3 (as a team,one person working on the exercise, one person rowing and one resting. The exercise must be complete before moving onto the next one)(at all times there is someone rowing for Cal)
NO Barrier 21 min AMRAP (total score is Cal rowed as a team)
60 Hand Release Push-ups
60 Box Step-ups 12-24"
60 Push-ups + Shoulder Tap
60 Box Jumps 12-24"
60 Push-up + Floor Thruster
60 Lateral Box Jumps/step-ups 12-24"
IF TIME PERMITS:
CORE Circuit 30sec work/15 sec rest (3 rds)
1. MB Slams (2-8lbs) explosive
2. Plank (Pushup Position)
3. Hollow Hold