To start today we are going to test your 3 RM Push Press. You will have 5 three rep sets, looking to hit your 3 RM in the 4th or 5th set. For the workout today, we are looking for at least 20 cals on the rower in the 2:00. Some athletes will be over 30. For the push press, we want our weight to be something that we can hit 7-10 reps of every time we pick up the barbell. Looking for around 20 reps each round.


3-3-3-3-3 Push Press*

*Build to 3RM Push Press.



2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-