We have a hero workout today, so we're digging deep into the discomfort and settling in for the duration of this piece. We're looking at fast, unbroken sets in a cyclical fashion.  Today each partner will start on a “station” or movement, and once both partners finish their reps, then they can move on.

Score | Rounds plus reps.

Push Press | Weight should allow for unbroken sets each time we pick up the barbell.

Kettlebell Swings | Unbroken sets to full lockout overhead.

Box Jumps | Steady cadence here to catch our breath and reduce our heart rate for the other two movements.

Hip Pop

In both our kettlebell swings and push presses, we emphasize a forceful hip extension. For the kettlebell swing, this explosive hip movement is the driving force that propels the kettlebell overhead. Similarly, in the push press, aggressively extend your hips first to generate momentum before pressing the bar overhead. This technique ensures maximum power and efficiency in both movements.

PUSH PRESS

Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU

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KETTLEBELL SWINGS

Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches 
Empty Barbell Hang Power Snatches 
Russian Kettlebell Swings

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
15 Squat Jumps
Reverse Lunges

INDY VERSION

AMRAP 20: 
10 Push Press @weight(115/85) 
10 Kettlebell Swings @kettlebell(53/35)
10 Box Jumps (24"/20")