Front Squat/Push Press

Mike and Patrick at the Ragnar Trail

Mike and Patrick at the Ragnar Trail


"To succeed in life, you need two things: ignorance and confidence."

Mark Twain



Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Workout: A.
Warm Up

Barbell Complex @ 65 lbs (Deadlift, bent over row, hang power clean, front squat, push press, back squat, pushup 6 each=1 round)

Instep stretch

5x pvc dislocates

x 3 rounds

Workout B.


Front Squat followed immediately by 2 squat jumps

Increase weight each round

Workout C.


Push Press followed by 2 clap pushups

Workout D.

6 Front Squats @115 lbs

6 Push Press with 35 lbs each hand

x 5 rounds for time

Workout E.

Toe Touch complex

Lat Pec Stretch

Pigeon Stretch

Workout F.

Still Water

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