October 10, 2024 – Performance

One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds

A.
Take 15 minutes to establish an 8-RM…
Strict Overhead Press

Rest until the running clock reaches 18:00, and then…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Overhead Press x 8 reps @ 90% of today’s 8-RM

B.
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)