Tuesday 08/18/26

Warm-Up — 3 rounds

30 sec jump rope

10 band pull-aparts

8 scapular push-ups

8 PVC pass-throughs

6 empty-bar strict presses

Barbell Prep 2 rounds:

5 dip + drives

5 strict press

5 push press

Strength — Push Press

6 × 3

Start around light and build toward moderately heavy if technique remains solid.

Rest 90 seconds.

Notes: Dip vertically → aggressive leg drive → finish stacked overhead.

Supporting Accessories — 3 Rounds

8 Half-Kneeling Single-Arm DB Press/side

12 DB Rows

15 Banded Face Pulls

WOD

Every 3:00 × 5 Rounds

10/8 Cal Bike or 15 Cal Row

10 Med-Ball Slams

8 Burpee Broad Jumps

Rest remaining time.

Goal: 1:30–2:10 per round.

Rounds 1–2 should feel controlled.

Rounds 4–5 should require some grit.