Workout of the day

A1. Strict-press (week 3 / 6)‍

In a 6 min window build to a heavy triple Strict-press

A2. Push-Press E90SEC x 5 Sets:

8- Push-Press @ 95%-100% of the weight achieved for the Heavy triple strict-press

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10 min Amrap

5 AbMat Sit-ups
5 Air-Squats
5 Burpees

10 AbMat Sit-ups
10 Air-Squats
10 Burpees

15 AbMat Sit-ups
15 Air-Squats
15 Burpees

* Continue pattern adding 5 reps to each movement
after completion of each round, 20-25-30 etc...
‍

3 Sets:

20-30 second passive dead-hang (accumulate 20-30 sec if required)
15 Banded Pull-aparts
10 Banded Face Pulls
12 Rear Delt flys (light DB's or change plates)