Thursday Jam

Strength a.1: Push Press (3x5) *Work up to a heavy set of 5 (3 total heavyish sets)

*Don’t rest bar in front rack between reps

*Use slightly more load then last week

*Perform another 3 x 5 @90% of the weight just used on your heaviest set A.2: Barbell Inverted Row (3x10 tempo 20X0) *Add loaded vest if able
RX+ - Perform another 3 x 12 slightly easier weight than prior sets Metcon (AMRAP - Rounds and Reps) Partner Workout: 16 minute AMRAP

75 double unders

50 russian kettlebell swings

25 calorie bike

*Only 1 partner works at a time Extra Work a: 1 and 1/2 Chest to bar pull-up (3x3-5 reps) *Load if able

*Unload with feet on box or band

*Maintain hollow position throughout

*STRICT b: DB Strict Press (3x8 tempo 20X0) *don't forget the 2 second lower c: Dumbbell External Rotation (3x8 tempo 20X0) *side lying #workoutoftheday