Push, Pull, Swing

Warm Up:  1 mile Run

Strength:  Find 1RM Shoulder Press NOT PUSH PRESS!

Stamina:  5 rounds:  3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB OR appropriate weight), 20 steps walking lunge

Work Capacity: 

AMRAP 20 minutes:  10 Thruster , 15 Pullups, 20 KB Swing (55# or appropriate)

Durability:  3 rounds:  Row 500, 20 GHD situps, Hip Mobility

WEEKEND WARRIORS

Phase I: Warm Up

• 400 m swim/25 flying supermans/25 situps

Working Capacity:

30-20-10

Handstand pushups/tricep dips/pushups

Endurance:

1 mile run