Access to a gym WOD:

15m – Dynamics

10m – Establish a heavy Press + 2 Push Press (MFTD)

10m – Back Off Sets – 4x1+2 @ 80%.

3RFT:

50 Double Unders

20 Russian KBS 32kg/24kg

10 Push Press @ 65% of MFTD

Home WOD:

10m – Dynamics

15m – Perform a max set of push-ups. Then, perform 4 sets at 70% (example – max is 10, then 4x7)

  • Superset – after each set of push ups, perform 3 I, Y, T laying on your stomach.

Find somewhere hilly, and then with a 10m clock, alternate between:

  • All out Sprint for 30s
  • Recovery Jog for 30s