Tuesday 09/29/26

Focus: Find the Power in Your Drive!

Warm-Up — 2 rounds

:30 jump rope

10 banded external rotations

8 scapular wall slides

10 PVC pass-throughs

8 light DB lateral raises

Empty bar:

5 strict press

5 dip-and-hold

5 dip-and-drive

5 push press

Lift — Paused Push Press — 16 min

6 × 3

Each rep:

Dip → 2-sec pause → DRIVE

Moderate load.

Rest 90 sec.

WOD — 5 X 3:00 min Rounds

8/6 Cal Bike or Row

12 Med-Ball Slams

10 Box Jump-Overs

Rest for the remaining time.

Goal: roughly 1:30–2:00.

Five rounds should look relatively consistent.