The training of the day is divided into two parts:
– The first one will improve your push strength: Focus on the full range of motion of the two movements and do not try to do it fast.
– On the second part, there will be 2 weightlifting movements and 400m run: on the 400m keep a pace to do it under 2′.
Use loads that allows you to do unbroken reps at every round: Be careful with the fatigue from the first part.
Movements: Weighted Ring Dip, Slow Push Up, KB A Swing, Push Press