WARM-UP

1 ROUND
100m Overhead Banded Run*
10 Plank to Pike
10 Bird Dogs
3/3 Scorpion Stretch

Into…

1 ROUND
10 Banded Pass Throughs
5 Push-Up to Pike
:30 High Plank
8 Cat Cow

Into…

1 ROUND
8 Strict Press
5/5 ½ Kneeling SA DB Strict Press
20 Shoulder Taps
5 Push-Ups

STRENGTH (ALL) — 8-6-4 | 8-6-4* Strict Press

Shoulder Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PERFORMANCE)

EMOM x 10 MINUTES
5 Push-Ups + 5 DB Push Press (50/35)*

*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.

(No Measure)

WORKOUT (FITNESS)

EMOM x 10 MINUTES
5 Knee Push-Ups + 5 DB Push Press (35/20)*

*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you cannot complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.

(No Measure)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS
6/6 Overhead Split Squats*

*Keep weight Light.

(Score is Weight)

2.) EMOM x 8 MINUTES*
1 Strict Pull-Up
+
2 Strict Chest to Bars

*Use band if needed.

(No Measure)