WARM-UP

MOBILITY ROUND
10 Alt. Arm Swings Cross-Body
10 Alt. Up & Down Arm Swings
10 Shoulder Rolls Forward + Backwards
10 Wall Slides*
10 SLOW Arm Haulers
10 Alt. Thread the Needles

*Stand with your back, elbows, and wrists against a wall. Slide arms up like a snow angel, keeping contact w/ the wall at all times.

Into…

2-3 ROUNDS (Time Permitting)
30 Jumping Jacks
10 Air Squats*
10 Single Ring Ring Rows*
:20 Overhead BB Hold

*RND 2 complete 10 Jumping Air Squats + Ring Rows. RND 3 complete 10 BB Front Squats + Jumping Pull-Ups.

STRENGTH (ALL) — 10-10-10 Strict Press*

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

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES*
1 Strict Press (75/55)
2 Front Squats
3 Pull-Ups

*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.

(Score is Total Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
1 Strict Press (45/35)
2 Front Squats
3 Jumping Pull-Ups

*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.

(Score is Total Reps)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

EVERY 4:00 x 6 SETS
400m Run
20 Wall Balls (20/14)
Max Ski Erg in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Total Cals)