Tuesday 07/28/26

Warm-Up 3 rounds:

10 wall slides

12 banded external rotations

8 seated PVC presses

10 alternating shoulder taps

20-second seated straddle hold

Skill

Barbell or Dumbbell Z Press

5x6 reps

Rest 90–120 seconds

Athletes sit on the floor with legs extended or slightly separated. The torso must remain upright throughout each rep.

Supporting Accessory Work 3 rounds:

10 half-kneeling single-arm presses per side

12 prone Y raises

6 sit-throughs

WOD :7 rounds for quality and speed

5 dumbbell push jerks

7 box jumps

30 single jump rope

Stimulus: Short, sharp intervals rather than one long grind.