Workout of the Day - September 23, 2024

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
5 Minutes:
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough
- 20 Single Unders

Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.

Push Press
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
For Time:
- 50 Double Unders
- 30 Front Squats (135/95 lbs)
- 25 Push Ups
- 50 Double Unders
- 20 Front Squats (135/95 lbs)
- 20 Push Ups
- 50 Double Unders
- 10 Front Squats (135/95 lbs)
- 15 Push Ups
Time Cap: 16 Minutes
Weight:
RX: 135/95
Int: 95/65
Beg: 65/45