General Warm Up
2 rounds
1:30 row or bike (bike)
7/7 windmill (10lb db)
0:30 inchworm + up dog to down dog
0:20 pike stretch + 5/5 single leg pike compression
* round 2 10 double leg pike compressions instead of single

Skill and Build Up
Toes to Bar Prep
2 sets
3 position toes to bar drill (I actually could swing a little and kick my toes up a tad!)

Push Press Progression (with empty barbell)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 push press

Workout (26:00)
For time

3 Rounds
1,000m row or 3000m/2500m bike (or no more than 5:00) (2500, 2250, 2250)
5o push press (45lbs/35lbs) (35lbs – 40, 30, 30)
25 toes to bar (or object) (tried to do toes to object but I’ll NEVER be able to lift my butt off the floor to get my toes to flip over and touch anything! I tried 15 each round – time ran out as I was beginning my third set of this – which was actually fine with me as this is so extremely challenging!)

Quite the workout – I am a drippy, sweaty wreck!!

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