PART 1:

FITNESS/SPORT

100 Strict Press for Time Rx 95/65

*Every time you break you must perform a farmer carry down and back
the length of the gym KB 53/35 or DB 50/35*

Scaling – choose a weight that you can press for about 10 reps

PART 2:

3 RNFT
GHD Hip Extensions x 10-15 Reps
Kneeling Palloff Press x 10 Reps Each Side
Hollow Hold Accumulate 0:30 sec

Rest as needed between movements

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching