WARM-UP

20’-25’ LINE DRILLS
10/10 Side to Side Leg Swings
10/10 Front to Back Leg Swings
Hamstring Scoops
Hip “Open the Gate”
Hip “Close the Gate”
High Knees
Butt Kickers

Into…

AMRAP x 5 MINUTES
100m Run
5/5 Split Squat
5 DB Goblet Squats
5/5 Single Arm DB Strict Press

STRENGTH (ALL) — 10-8-6 Strict Press

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES
MIN 1&2 – 400m Run
MIN 3 – Max DB Goblet Squats (50/35)
MIN 4 – Rest

(Score is Total Reps of MIN 3)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM x 20 MINUTES
MIN 1&2 – 300m Run
MIN 3 – Max DB Goblet Squats (35/20)
MIN 4 – Rest

(Score is Total Reps of MIN 3)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

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

1.) 6×3
Pausing Split Jerk*

*Keep weight Moderate-Heavy across all sets (heavier than last week). Pause for :02 in the Dip before completing the movement.

(Score is Weight)

2. EMOM x 15 MINUTES
3 Chest to Bars*

*If you were able to complete 3 reps last week complete 5 reps this week.

(Score is Reps)