![](https://nsxfit.com/wp-content/uploads/2020/03/wod_graphic.png)
General Warm-up: Mini AMRAP 5
10 Shoulder Taps in Push-up Position
10 Scorpion Stretch
10 Up Downs (Burpee without performing the push-up portion)
10 KB Swings (light weight)
Push Press Progression:
Set-up // Elbows just in front of bar.
Strict Press // Head back, vertical bar path.
Dip and Hold // Vertical torso.
Dip and Drive Slow // Vertical torso.
Dip and Drive Fast // Vertical torso.
Push Press // Vertical torso, heels stay down entire rep.
5 reps of each progression with pvc/barbell.
Rx’D:
For Time:
24-21-18-15-12-9-6-3
DB Bench Press (50/35#)
Calorie Row
Level 2:
For Time:
24-21-18-15-12-9-6-3
DB Bench Press (35/25#)
Calorie Row
Level 1:
For Time:
24-21-18-15-12-9-6-3
DB Bench Press (25/15#)
18-15-12-12-9-9-6-3
Calorie Row”
Accessory:
3-5 Sets:
10 DB Bent Over Row / Arm
15 Pike-Ups on Rower
10 DB Pullover
Stretching:
3 Sets:
:30 Alternating Downward/ Upward Dog
:30 Scap Pull-up
:30 Dive Bomber Push-up
:30 Crossover Hip Stretch