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Components

Push Press

Metcon

Settings

Workout

Saturday

Warm-up

2 ROUNDS
5/5 Moose Antlers
:30 Legs Only Bike (arms only for 2nd round)
5 Empty Barbell Cuban Presses
:30 Alt. Deadbugs

Strength

Push Press (3x5)

Push Press

1x5 @ 60%
1x5 @ 65%
3x5 @ 70%

*Base percentages off 5-Rep Heavy. Option to take bar from floor.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
10/8 Cal Bike
8 Ring Rows
8 Strict Press (75/55)|(55/45)

-Rest 2:00-

AMRAP x 8 MINUTES
10/8 Cal Bike
8 Pull-Ups
8 Push Press (115/75)|(75/55)

(Score is Rounds + Reps)

KG BB1: (35/25)|(30/20)
KG BB2: (50/35)|(35/25)

Partner Workout Option

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 10 MINUTES
8 Ring Rows
8 Strict Press (75/55)|(55/45)

-Rest 1:00-

AMRAP x 10 MINUTES
8 Pull-Ups
8 Push Press (115/75)|(75/55)

*P1 will complete Max Cal Bike. P2 will complete 2 Rounds of Ring Rows/ Pull-Ups + Strict Press/Push Press. Once done partners will switch.

(Score is Rounds + Reps)

KG BB1: (35/25)|(30/20)
KG BB2: (50/35)|(35/25)

Want to see some of these movements in action? Check out our .