2-sec. OH swing* (35lb. W, 55lb. M)
Ring push-up/ Airplane pushup**
Choose push-up variation based on skill level and stay with it throughout.
Today is a sprint, not a jog. Keep an urgent pace, hustle between movements, and breathe smart.
*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
**Airplane push-up simply begins and ends with chest on the ground and hands & hips off the ground.