Horizontal Push – Floor Press

Prep:

50 cal Row

BPA x 20

Bench Push Ups x 20

Scap Push Up x 15

Band Dislocator x 25

Feet Elevated Push Ups x 15

SA KB Overhead Carry x 100 m


A. Floor Press

101 = 12,10,8,6

GPP = 10,8,6,4

Performance = 6,4,3,2

B1. Push Ups 2×1 min

B2. Band Speed Row 2×1 min

C1. Band Tricep Ext. 2×1 min

C2. Band Bicep Curl 2×1 min


12 min AMRAP

  • 3o sec burpee
  • 30 sec rest
  • 60 sec jump rope
  • 30 sec rest
  • 30 sec ball slam (10/14/20)