Push Press & Box Jumps

Warmup

100 single unders

50/50 One foot jump rope 

5 pull ups

10 pass throughs

10 Push Ups

5 Toes to bar

Try a front lever

Mobility

Quads and Lower back... upper back if you have time. 

Strength

5/3/1 Bench Press

Basic rotation is week 3 (HEAVY!)

Advanced rotation is week 7 (Deload!)

WOD

1-2-3-4-5-6-7-8-9-10

Push Press @ 95/75

Box Jumps

Endurance

Off