| 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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