“Weightlifting Wednesday” Push Press 5-4-3-2-1 followed by.. “Pushed Around” Every 3:00 x 4 Rounds 15/12 Calorie Row or 200 M Run 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds L1 10 Cal Row 8 Burpees Max Push Press Notes: Beginning with a “Weightlifting Wednesday” focusing on the Push Press, followed by a conditioning cash-out. You can add weight across the five sets. The goal is to find something “heavy” at each repetition number. chal