Lower Push-Upper Push
WARM UP
5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)
Add in 2-3 sets of any specific movements to warm yourself up for lower body and upper body pushing (goblet squats, band overhead press, lunges, etc.)
CIRCUIT 1
Notes
Make sure you adequately warm up to back squat. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.
4x5 Back Squats
4x10 Strict Press
CIRCUIT 2
Notes
Make sure you adequately warm up to push press. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.
4x5 Push Press
4x10/Side Side Plank Clam Shells
CIRCUIT 3
21-15-9
Front Squats (#75/55)
Push Press (#75/55)
V Ups
Notes:
Complete 21 reps of Front Squats, then 21 reps of Push Press, then 21 reps of V Ups. Then complete 15 and 9 reps of each movement
Suggested weight written as (Male/Female) - Adjust load as needed