15.07.22

OUTDOOR:
Sally: Push Ups

Every 3′ for 3 Rds:
Tempo Floor Press x 10 reps @ 21X1
^{(slow and controlled descent, then pause for one second in the bottom position, then explode up as quickly as you can)}
Rest 2-3 minutes

4 rds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 kg)
10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 kg)
15 Toes to Bar

^{*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.}