WARM-UP

2 ROUNDS
10 Banded Supinated Pull-Aparts
10 Banded Pronated Pull-Aparts
10 Banded Bent-Over Rows
10 Slow Arm Haulers

Into…

AMRAP x 5 MINUTES
50 Single Unders*
10 Up-Downs**
10 Elbow Punches
10 Strict Press

*Switch to Double-Unders at 2:30
**Switch to Burpees Over Bar/Burpees at 2:30

STRENGTH (ALL) – ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Strict Press

Shoulder Press for load:

#1:3 reps (Build to a heavy set of 3, do not max out and single rep)

WORKOUT (PERFORMANCE)

EVERY 2:30 x 5 SETS
50 Double Unders
10 Burpees Over Bar
5 Push Press (90% of Heaviest 3-Rep Strict Press)

-Rest w/ Time Remaining-

(Score is Slowest Set)

WORKOUT (FITNESS)

EVERY 2:30 x 5 SETS
100 Single Unders
10 Burpees
5 Push Press (80% of Heaviest 3-Rep Strict Press)

-Rest w/ Time Remaining-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
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.) 2-3 ROUNDS FOR QUALITY
2:00 EZ Bike
10 PVC Pass Throughs
10 PVC Split Stance Strict Press
15 SLOW Banded Lat Push Downs
10/10 Single Arm Dante Rows

(No Measure)