WARM-UP
2 ROUNDS
30 Jumping Jacks
10Up-Downs
10 Lunges
10 Tuck-Ups
Into…
2 ROUNDS
10 Scap Push-Ups
10 Push-Ups
10 Arm Haulers
10 Air Squats*
5 Burpees
*RND 2 complete 10KB Goblet Squats.
STRENGTH (ALL) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Bench Press
Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%
WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
15 KB Goblet Squats (53/35)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 12 MINUTES
15 KB Goblet Squats (35/26)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-