general warm up (10  minutes)

Adex club long cycle swipes x 25 reps

Adex club side cleans x 50 reps

drop, rock, & push x 10 reps (learned from Sincere Hogan)

IMG_20121027_165242

Sincere Hogan

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

push press set up and light reps

strength (20 minutes)

push press x 8/8/8 reps

conditioning/accessory work (1 round)

lateral wall walks x 25 feet x 2

side plank x maximum hold time each side

front plank x maximum hold time

 

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