Strength and Conditioning Gibbstown, NJ

Strength A.1: Push Press (work up to a 3RM) *10/10 intensity

*Perform 3x3@90% of weight just used on your heaviest set A.2: Ring Row (3x8 ) *Add loaded vest if able

*False grip Metcon (Weight) EMOM 15

Minute 1: 10 dumbbell push press (50/35)

Minute 2: 200 meter run

Minute 3: 10 toes to bar

Score is weight of dumbbells Extra Work a: Wall Facing Handstand Push-up Variation (3x7 tempo 31X1) *3 second lower, 1 second pause in the bottom, explosive press, 1 second pause at the top b: Strict Chest to Bar Pull-up (3x6) *Load if able

*unload with feet on box

*Maintain hollow position throughout c: Row with external rotation (3x12/side tempo 20X0) #workoutoftheday