Warm up

Skill;Shoulder press, ghd back ext..

7 rounds for time of:
34/24kg* shoulder presses, 21 reps
21 back extensions

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Beginner:

7 rounds for time of:
20/15kg.* shoulder presses, 21 reps
14 hip extensions

The back extension reps have been reduced to encourage the athlete to practice maintaining a neutral spine and full range of motion while preserving intensity.

. Warm-up with a pvc or an unloaded barbell prior to starting the workout. Focus on excellent mechanics and keeping the midline engaged throughout every portion of the press. Keep legs and torso rigid for each repetition of the press and strive to complete each set in 1-2 efforts. If necessary reduce the load further.