WARM-UP

1-2 ROUNDS

30 Mountain Climbers

25 Bunny Hops

20 Shoulder Taps

15 Scap Push-Ups

10 Glute Bridge Ups

10 Box Step Ups

Into…

2 ROUNDS

6 SL KB RDL + 6 SL SA KB Bent Over Row

6 SL KB RDL + 6 SL SA KB Bent Over Row

6 Push-Ups

6 Jump Tucks*

*Perform Box Jumps the 2nd Round

STRENGTH (ALL) — ON A 20:00

RUNNING CLOCK… Build to a 3-Rep Moderate-Heavy Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

12 Hand Release Push-Ups

12 Russian KB Swings (70/53)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

KG KB: (32/24)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

12 Push-Ups

12 Russian KB Swings (53/35)

12 Box Jumps (20)

(Score is Rounds + Reps)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-