22.09.20

INTENDED STIMULUS

6:00-10:00.

Complete the push press in 2 sets or less.

Finish each row in 3:00 or less.

Advanced athletes should try to go unbroken on the push press.

RX

2 rounds for time:
27 push presses (115/75 lb)
54/46 calorie row

LEVEL 2

2 rounds for time:
27 push presses (95/65 lb)
54/46 calorie row

LEVEL 1

2 rounds for time:
27 push presses (45/25)
45/35 calorie row

SKILL WORK

Pre-workout E2MO2M:
8 sets for load:
2 shoulder presses

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side

WHITE BOARD BRIEF

Target time | 6:00-10:00

Today’s workout is a little shorter than those the past few days. It’s time to put the pedal to the floor and burn this one down.

The loading of the push press should be light enough that you can complete the 27 reps in 2 sets or less. Try to go unbroken on your first set and see what happens.

Shoot to finish the row in 3:00 or less. The workout is only two rounds, so don’t pace or ease into it. You should be hitting the gas and burning rubber from the start.

Expect your shoulders to be fatigued and to be out of breath relatively quickly. Remember to breathe during each rep on the push press and to sit up tall on the rower. This will help open up your lunges.

Prior to starting the workout, we will spend a little bit of time building up to a heavy set of 2 push presses.