21-15-9 reps, for time of:
Row Calorie
Push Press, 135/95 lbs

Goal: sub 6 mins

Optional Recovery/Endurance:
Once you complete the workout, row at a moderate pace till the clock hits 15-20 mins.

We have a short and quick workout for today followed by an additional recovery/endurance piece! This is intended to be a quick workout and we are looking for roughly a 6 minute effort. Focus on staying true to the push press and avoid dropping underneath the bar turning it into a push jerk. The weight on the barbell should feel moderately light and you can break the barbell up if needed but recommend no more than 3 breaks per set. Because the intent of this workout is fast, try to keep your rest to a minimum. The row should be a hard effort and encourage you to send it here and see if you can hold on. The longer duration work after the workout has value and the primary focus is on recovery/ building endurance.

Midline
3 rounds of:
Double Kettlebell Front Rack Hold, pick load, 1 min
max rep Weighted Sit-ups, pick load, 30 secs
Rest 1 min

Post work today is focusing on building midline strength through both static holds and dynamic work. Choose weights that will challenge you but be able to hold in the front rack position for 1min without breaking. The front rack hold should be a grind for the last :15-:20sec. Go right into the sit-ups and work to get as many reps as you can!

Post Work
1x:
1min per side OH Samson Stretch
1min Child’s Pose
:30sec per side Thread the Needle