20 Sep 2024

A. 5 Minutes of Push Press Progression:
5 Strict Press
5 Dip and Hold
5 Dip and Drive, slow
5 Dip and Drive, Fast
5 Push Press

B. Every 3 minutes for 12 minutes (4 Sets): 7 Push Press
Build to heavier than workout weight.

C. “Pushy Gwen”
For Load:
15-12-9 Push Press

D. Recovery
2 Sets:
30s Lax Ball Chest Mash (each side)

Score = “Pushy Gwen” Weight