DYNAMIC WARM-UP | 7:00
4 sets:
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 lunge variations
:10 rest
:30 muscle clean and press
:10 rest

PUSH-PRESS PROGRESSION
Strict press setup
Dip and hold Shoulders stacked over the hips and heels.
Dip and drive slowly Shoulders stacked over the hips and heels.
Dip and drive fast Shoulders stacked over the hips and heels.
Dip and drive fast Don't pause at the bottom of the dip.
Push press Lock out your legs and hips before pressing.

PUSH-PRESS WARM-UP
4-5 warm-up sets:
5 push presses

Increase load across all sets.
The last set should be just lighter than the first desired working set.

5 sets for reps:
:50 bar-facing burpees
:10 rest

3 sets:
:30 reach, roll, and lift
20 banded pull-aparts