Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Push Press
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
Superset: Bulgarian Split Squats
5 – 5 – 5 – 5 – 5 (5 sets of 5 reps “Strong Effort,” adjusting weight each set)
For these we will have back foot up on a bench or stack of weights and front foot planted flat on ground. We are basically doing a one-leg squat with back foot up on bench. The front leg is the working leg, and back leg is primarily for balance (but will also get a bit of work). Try and choose a bench height so that your front leg is below or at parallel when back knee is touching ground. Couple safety notes: Make sure the front knee isn’t coming over the front toes (shin should be vertical with knee directly over ankle), Keep chest tall all the way though lift, and have control on way down (making sure you don’t slam back knee on ground).
Metabolic Conditioning Workout: “Rock the Cashbah”
7 minute AMRAP
10 ‘heavy’ kettlebell swings (A: 70lbs, I*: 53lbs, N: 35lbs)
60′ broad jump
8 knees to elbows