WARM-UP

2 ROUNDS

100m Jog

5/5 Moose Antlers

10 Alt Piked Toe Taps

5 Tempo Push Ups (31X1)

5 Tempo Strict Press (31X1)

Into…

1-2 ROUNDS

6 Shuttle Runs

6 Push Ups

6 Tuck Ups

6 Push Press

6 Scap Pull Ups

STRENGTH (ALL) — 3×5 Push Press

Push Press for load:

#1: 5 reps 

#2: 5 reps

#3: 5 reps

WORKOUT (ALL)

EMOM × 21 MINUTES

MIN 1 – :45 Reps of 25′ Shuttle Runs

MIN 2 – :45 Push-Ups

MIN 3 – 1,2, or 3 Rope Climbs or 6 Strict Knees to Chest*

*Rope Climbs & Knees to Chest do not count toward total reps.

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice