Strength
EMOM x 9
1- 1×15 2 KB Press
2- ME Deadbug
3- Rest
Workout
15-12-9-6-3
Push press – 115/75
FR lunges – 115/75
**We’re bringing back a few ‘odd lifts’ and we’re starting off with double KB press. Coupling it with a deadbug (ME – max effort) hold for the second minute. There are many ways to scale this, but you need to keep your shoulders off the ground just a touch. There are also many ways to do the KB presses incorrectly, mainly any place where your hands aren’t under your chin. That’s no bueno. Finally, don’t feel rushed to get in the 15 reps if it means janky form to do so. Scale down if you need to as speed isn’t the main issue here — it’s solid form, per usual.
You’ll be feeling yesterday’s sit ups on both the push press and lunges. No direction is specified on the lunges, so you do you boo boo. Yes it’s an odd number, but you’ll live. Keep the push press to one dip drive, and try to hold the bar in the front rack as long as possible. The faster you go, the quicker you are done.