Tuesday 09/15/26

Warm-Up — 2 rounds:

10 band pull-aparts

8 scapular push-ups

10 PVC pass-throughs

8 wall slides

10 light banded triceps extensions

Then empty bar:

5 strict press

5 dip + drive

5 push press

Lift — Barbell Push Press — 16 min

6 × 4 @ approximately 70–80%

Rest 90 sec.

Vertical dip → aggressive drive → finish stacked overhead.

Supporting Accessories

3 rounds

12 Prone Y-Raises

:20 Active Hang

WOD — “FOUR CORNERS”

Every 3:00 × 5 rounds

10 Med-Ball Slams

8 Box Jump-Overs

6 Toes-to-Bar / Hanging Knee Raises

Rest remaining time.

Goal: 1:15–1:50 per round