Monday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

3 Rounds (10:00 Hard Cap)

10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up

10 Strict Press→ 8Push Press→ 6 Push Jerk

1:00 Row (EZ→Mod→Hard)

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads