A Song of Ice and Fire

15 Minute AMRAP:

12 Push Press
10 Chest to Bar Pull ups
8 Box Jump Step Downs, 24/20″
15/12 Calorie Bike

WODprep Strategy Top Tips:

Warm-up (10 minutes): Use the bike as a place to get the hear rate going. Hit a few step-ups or jumps to get the legs warm before warming up your push press. Finish wit getting your chest to bar technique ready. A few primer rounds to understand your game pace could be helpful here. 

Stimulus: Mixed Aerobic Endurance 

Strategy: Today’s piece is about not coming out too quickly, and finding a steady pace for all 15 minutes. We’re looking for 2-2.5 minutes/round, so aim for that to be a goal. The push press should be unbroken, and the pullups should also be in 1-2 sets. Get your heart rate back down on the step downs, and aim for the bike to be down in right around or a little more than a minute.

• Push Press- Focus on utilizing your hips as much as possible. Try to rerack int other dip of your next rep, but make sure not to rebend in the lockout position.
  
  
• Chest to Bar- Whether doing a C-Kip or butterfly, make sure you have a good grip on the bar. Aim to wrap your thumb around. Sets should be larger and shouldn’t take a ton of time in a piece like this, so scale volume accordingly

Looking to get stronger overhead? Check out the video below:

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