Part 1
Push Press
1×1

10 min to find a heavy single.

We have a two-part session today and part one will have you working to a heavy single in the push press. Ultimately, this is intended to prime you for the workout. Start with an empty barbell and take one set every 1-2minutes as needed. The goal here is no failed reps while still getting in a challenging single.

Part 2
6 rounds for time of:
6 Hang Power Cleans, 115/75 lbs
6 Push Press, 115/75 lbs
6 Reverse Alternating Lunges, 115/75 lbs
12 Row Calories
Goal: Sub 12 min

Nothing like that moderate weight on the barbell to keep you moving and feel the burn! This workout has very reasonable reps for the movement with the suggested loading. Each exercise should be able to be completed unbroken and you should even be tempted to see if you can hang onto the barbell for the entire complex. Depending on class sizes, feel free to swap out a bike for the same amount of calories or a run hitting roughly a 200 meter run. Trust the fitness and recovery and get after it on this one if you’re feeling good today!

Post Work
“Band Pump Session”
For quality:
50 Band Bicep Curls
50 Band Good Mornings
50 Band Rows
25 L/25 R Band Split Squats

We are finishing today off with a band pump session that should not take much time. This can help with tendon and ligament health along with adding in strength work that is fun and ultimately leave you feeling jacked! Use a bend tension that is light to moderate. Accumulate the reps any way you like but the goal is big sets with minimal rest.