WARM-UP
1 ROUND
10 Toe Touch Jumping Jacks
10/10 Big Arm Circles (Forward +
Backwards)
10 Banded Pull Aparts
10 Banded Lat Pull-Downs
10/10 Banded Dante Rows
10 Hollow Rocks
Into…
1 ROUND
8 Shoulder Taps
8 Scap Push-Ups
8 Up-Downs
8 Scap Pull-Ups
Into…
1 ROUND
6 Push-Ups
6 Burpees
6 Glute Bridges
6 Kip Swings
STRENGTH (ALL)
3×6 Bench Press
Bench Press for load:
#1 6 reps
#2 6 reps
#3 6 reps
WORKOUT (PERFORMANCE)
ON A 12:00 RUNNING CLOCK…
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3
Bar Muscle-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
WORKOUT (FITNESS)
ON A 12:00 RUNNING CLOCK…
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3
Strict Pull-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Tricep Smash on Lacrosse Ball or
Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level