Push Press & Burpees

Warmup

400m run or row

2 rounds

10 Back ext

5 pull ups

10 Push ups

5 Box Jumps

Mobility

Roll the IT bands & quads...

Shins if you have time.

Strength

5/3/1 Shoulder Press 

Basic rotation is week 2

Advanced rotation is week 6

WOD

20 push press @ 75

20 burpees

15 push press @ 75

15  burpees

10 push press @ 75

10 burpees

5 push press @ 75

5 burpees

Endurance

200m repeats. Recover :60s off. Go until form/pace deteriorates. Shoot for 5 good ones at top speed. Then see what you have left. Maybe 2-4 more?