General Warm Up:
200m row then 10 PVC pipe Strict Press, 10 PVC pipe Good AMs, 5 negative Push Ups
Lax Ball Pecs on wall or rack – 1 minute each side, Roll Triceps with ball on ground – 1 minute each side
Proper Push Press form with coach led reps with empty BB.
Push Press 5-5-5-5 build to a moderate weight from rack, Rest 2 minutes between sets
3000m row, every 2 minutes 10 Push Ups
Row => Distance, Pushups => Box
Roll out Hamstrings and Quads
For WOD on push ups, remember chest or nipple line should touch floor or box when doing push ups, the hips or rib cage are not where nipples are located!