Push muscles on the hunt! Focus on pressing strength and overhead endurance while fueling the Safari spirit with grit and pride.
Warm-Up
5 min bike Then 2 rounds for quality:
- 10 banded pull-aparts
- 8 scap push-ups
- 10 walking lunges
- 10 arm circles (each direction)
Strength or Skill
Standing Barbell Overhead Press
- 4 sets x 8 reps @ RPE 7
- Rest 2 min
Dumbbell Floor Press
- 3 sets x 10 reps @ moderate weight
Metcon
15 min AMRAP:
- 10 double dumbbell push press (35/20 lbs)
- 12 box jumps (20”)
- 15 calorie row
Scaling:
- Press: use lighter dumbbells or do single DB
- Box jumps: step-ups
- Row: sub with bike (15 cal) or 200m run
Cool-Down
- Chest stretch on bench: 1 min/side
- Overhead tricep stretch: 45 sec/arm
- Seated shoulder circles: 1 min
Core / Optional Finisher
2 rounds:
- 20 bird-dogs
- 30 sec plank hold
Coaching Notes
Control every press—elbows directly beneath the bar at bottom.
Week-over-Week Progression
- Week 1: 4x8 @ RPE 7, 15 min AMRAP
- Week 2: 4x8 @ RPE 7.5, 17 min AMRAP (try to add a round)
- Week 3: 5x6 @ RPE 8, 15 min AMRAP (add DB load if possible)
- Week 4: 3x8 @ RPE 6, 12 min AMRAP (deload, focus on perfect form)