• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Push Press
  • 3-3-3 (work up to a max load for 3 reps)
  • Rest precisely 60 sec between sets
  • .
  • 1b) Strict Press 
  • 3-3-3 (work up to a max load for 3 reps)
  • Rest precisely 60 sec between sets
  • .
  • then…
  • .
  • 2) In pairs AMRAP the following ladder for 12 min:
  • 4 Pistols
  • 4 Push Press (30 kg / 50 kg)
  • 4 HR Burpees
  • 8 Pistols
  • 8 Push Press (30 kg / 50 kg)
  • 8 HR Burpees
  • .
  • *Both partners allowed to work at the same time or to rest individually. Between the pair they must complete all reps in the round before they are allowed to move onto the next round.
  • *Both partners must do a min of 2 reps on every movement in any given round.
  • .
  • Score = Reps achieved
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Aidan on 14.2 (Image courtesy of Janel Stoltz)