Wednesday Fitness South Jersey

Strength A.1: Push Press (Work up to a heavy set of 3) *9/10 intensity *Perform abother 3x3 @ 90% of weight just used on your heaviest set A.2: Ring Row (3x8) *Add loaded vest if able *False Grip *To be done after each deload set Metcon (AMRAP - Rounds and Reps) Partner Workout As many rounds as possible in 22 minutes of: 20 Toes-to-bar 30 Burpees over bar 40 Barbell Push Press @ 40% of load used during push press 50 Russian Kettlebell Swings (70/53)

*Only 1 partner works at a time

Extra Work a: Wall Facing Handstand Push-up Variation (3x5 tempo 31X1) *3 second lower, 1 second pause in bottom, explosive press, 1 second pause at top *Use hardest variation with good technique b: Strict Chest to Bar Pull-up (3x4 reps) *Load if able *Unload with feel on box *Maintain hollow position throughout c: Row with external rotation (3x8/side tempo 20X0) *Lay on a bench - do a row then externally rotate


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