WARM-UP
4 SETS
MOVT 1 – :15 Jumping Jacks
MOVT 2 – :15 Up-Downs
MOVT 3 – :15 Shoulder Taps
MOVT 4 – :15 Push-Ups
*SET = MOVT 1-MOVT 4.
Into…
1-2 ROUNDS
10 Alt. Box Step-Overs
10 BB Strict Press
10 Ring Rows
10 Scap Pull-Ups
STRENGTH (ALL)
1.) 6-5-4*
Push Press
*Start Light and end Moderate.
(Score is Weight)
Into…
2.) 3-2-1**
Push Jerk
**Start Moderate and end Heavy.
(Score is Weight)
WORKOUT (PERFORMANCE)
EMOM x 12 MINUTES
MIN 1 – 15 Pull-Ups*
MIN 2 – Max Up-Down Box Jump Overs (24/20)
MIN 3 – Rest
*Option for Chest to Bars.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
EMOM x 12 MINUTES
MIN 1 – 15 Jumping Pull-Ups*
MIN 2 – Max Up-Down Box Jump Overs (20)
MIN 3 – Rest
*Option for Pull-Ups.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Row
:30 Dead Hang
10-12 SLOW Band Pull-Aparts
1:00 Child’s Pose
-Rest as Needed b/t Sets-