Tuesday 11/3/26

Warm-Up —2 rounds:

- 200m easy row

- 10 band pull-aparts

- 8 scapular wall slides

- 8 PVC pass-throughs

- 8 dip-and-drive drills

- 10 band external rotations

Barbell Prep:

- 5 strict presses

- 5 dip-and-drives

- 5 push presses

Lift — Push Press — 16 min

6 × 3

Rest 90 seconds.

TIPS: Vertical dip, heels grounded during the dip, aggressive leg drive, and a stable overhead lockout.

Supporting Accessories — 7 min

2–3 rounds:

- 12 DB Reverse fly

- 10 Banded Triceps

WOD —Every 4:00 × 4 rounds

- 12/10 Cal

- 12 Wall Ball shots

- 10 Box Step-Overs

- 8 Hanging Knee Raises

Rest for the remainder of each interval.

Goal: Finish each round in approximately 2:30–3:15.