WARM-UP

25’ LINE DRILLS
Knee Hug to Groiner w/ Twist
Walking Quad Pulls
Shoo the Chickens
Figure 4s
High Knees
High Kicks
Butt Kickers

Into…

2 ROUNDS
400m Run
10 Scap Pull-Ups
10 Kip Swings
10 Ring Rows
10 Barbell Strict Press

STRENGTH (ALL) — 10-8-6 | 10-8-6* Strict Press

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 10 reps
#5: 8 reps
#6: 6 reps

WORKOUT (PERFORMANCE)

FOR TIME
800m Run
50 Pull-Ups

(Score is Time)

WORKOUT (FITNESS)

FOR TIME
800m Run
50 Jumping Pull-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)