Warm-Up

Lacrosse ball scap / trap
Barbell Thoracic Opener
PVC Front rack Stretch
Lizard Pose
Pigeon Pose

3 rounds
6 / Side, Side step Ups
8 / Side Kneeling Press
12 Abmat Sit-Ups

Strength:

Push Press:
4 x 6 Across

Week three of our push press progression. Looking to add 5 lbs from last week. Next week will be our final week at 4×6 and will be going for our heaviest weight.

Conditioning:

AMRAP 15
21 Wall Balls
15 Box Jumps
9 Handstad Pushups

Rx:
20,14
24″,20″ (must jump)
HSPU

Level 2:
14,10
24″, 20″ (step up ok)
Up to 2 Abmat HSPU

Level 3:
14, 10 no target
24″, 20″ (step up ok)
Toes or Knee Push-up