Connection (push)
April Push warm up
3 rounds
1 min plate hops or toe taps
:30 Monster walk L + R (or any banded abduction)
6-pt shoulder warmup
Week 5 of a 6-week progression of unilateral lower and upper body push. Stick with the same 2 exercises you chose last week.
Use 1-2 sets to build to a heavy sled push should challenge you to keep moving without failing every set. Move directly into the heavy sandbag or farmer carry with as little rest as possible before resting remaining time in the 4 min.
If you don’t have access to a heavy sled, :45 seconds of heavy step ups or 10-12 sandbag squats are suitable substitutes.
For upper body, 3 sets of assisted, weighted or strict dips that allow you a minimum of 6 reps before moving into 16-20 plank db drags.
