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Workout 6.30.20

Warmup
10:00 of:
5 windmills/side
:30 waiter’s hold/side
10 single dumbbell pullovers, 3 seconds on the way down

Then spend a while going over push press technique–really drive the bar overhead fast
Workout
Push Press
Go from the rack
3/2/1
x3 sets

First 3–pause in the dip, 3 second lower from overhead. 
Middle 3–pause in the dip
Last 3–regular

Every set, superset with 10 total russian stepups (16/12 inches)
Cooldown
1:00 heart opener
1:00 cat/cow

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