Push Press: 0:00 – 10:00

Build to Heavy Single

10:00-12:00

Rest/Change Weights

12:00 – 21:00 (9 Rounds)

Alternating EMOM:

1) Max Push Press @ 50% of Max

2) 0:30 Push Up Hold Halfway

3) 0:30 Wall Sit

Accessory: 3 Sets

10 Weighted Good Mornings (Slow Eccentric)

5 Barbell Roll Outs

10-20 Tricep Bow (can be done against wall)

(rest as needed between movements)