Tempo Strict Press E3MOM
5 Sets x 5 Reps @ 50 – 75%
**1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Control Down**
2 Rounds For Time: (20min cap)
30 Push Press 135/95 MRX 95/65
15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10
30 Right Arm Dumbbell Overhead Lunges (alt/stationary)
15 Box Jumps Overs
30 Left Arm Dumbbell Overhead Lunges (alt/stationary)
15 Toes to Bar or Wallball Sit-ups
Dumbbells = 50/35lbs MRX 35/20lbs
Boxes = 24/20” RX+30/24 MRX 20/18”
Handstand Walk Development
20 Plank Shoulder Taps
1min Handstand Hold
5 to 10 Wall Walks
10 Handstand Shoulder Taps
150’ Handstand Walk or Partner Wheelbarrel Walk
