Min. 1) 5 Push Press (Build) @21X1
Min. 2) 9-12 Toes-To-Bar
Min. 3) 35sec Max Cal Assault Bike Goal:12/9 cal – NO JERKS!
Min. 4) Rest
I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with it.
Push Press is coming off the ground!!!
Complete 3-4sets of:
Elevated Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds