WARM-UP

2 ROUNDS

4/4 Groiners + Twist

12 Alt. Shoulder Taps

8 Scap Push-Up

:15 Dead Hang

5 Scap Pull-Up

Into…

1-2 ROUNDS

10 Air Squats

8 Up/ Down

6 Kip Swings

4 Push-Ups

STRENGTH (ALL) 3×10 Bench Press

Bench Press for load:

1. 10 reps

2. 10 reps

3. 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES

12 Knees to Elbow

18 Up-Downs

24 Air Squats

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

8 Knees to Tricep

12 Up-Downs

16 Air Squats

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-