THURSDAY – PRESSING + PULLING FOCUS (90 min)
Pre-Warm-up (15 min):
Back/Shoulder activation:
Bird dog 3 x 10 each side
Band pull-aparts 3 x 15
Scapular push-ups 3 x 8
Dead hangs 3 x 20s
Push-up Foundation (25 total):
5 sets of 5 perfect push-ups
30s plank between sets
Warm-up (15 min):
500m row
Then 3 rounds:
10 PVC pass-throughs
8 ring rows
5 push-ups (15 total)
5 strict press (empty bar)
30s hollow hold
Strength (30 min):
Strict Press: Build over 5 sets of 5:
Set 1-2: 50-60% 1RM
Set 3-4: 65-70% 1RM
Set 5: 75% 1RM
Rest 2 min between sets
*Complete 5 push-ups between each set (25 total)
Ring Work:
Ring support hold 3 x 30
Ring rows 4 x 8 (feet elevated)
Rest 90s between sets
*Complete 5 push-ups between each set (15 total)
WOD (20 min time cap):
4 Rounds For Time:
5 push-ups
10 ring rows
12 DB bent over row
6 DB strict press
10 cal row
Rest 1 min between rounds
*Total push-ups in WOD = 20
Cool-down (10 min):
400m row light pace
Mobility flow:
60s child’s pose
45s each side thread the needle
60s downward dog
45s each side cross-body shoulder stretch