10/22/2010 Workout

As many rounds as possible in 10 minutes of:

3 strict pull ups
5 push presses @ 95 pounds
7 knees to elbows

Push presses are shoulder presses from the rack position, but using a hip dip drive to throw the load upwards. For examples, go here. Utilizing the hip dip drive engages the legs and core musculature and enables more speed and power with heavier loads.

If you don't have access to weights, use the substitutions we discussed previously. If using a considerably lighter weight, then do 6 knees to elbows and 9 push presses.

Post results to comments.

Push presses with dumbbells