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)