WARM-UP

1 ROUND
10 Up-Downs
10 Up-Down Dogs
10 Scap Push-Ups
10 Alt. Shoulder Taps
10 Scap Ring Rows or Scap Pull-Ups
10 Ring Rows

Into…

2 ROUNDS
5 SLOW Knee Push-Ups
5 Push-Ups
5/5 Hand Over Hand Ring Row
10 Tuck-Ups

STRENGTH (PERFORMANCE)

ON A 12:00 RUNNING CLOCK…
Build to a 2-Rep Weighted Strict Pull-Up

(Score is Weight)

STRENGTH (FITNESS)

ON A 12:00 RUNNING CLOCK…
Perform 30 Slow Strict Pull-Ups*

*Banded Optional. Break up reps as needed to get 30 solid reps.

(No Measure)

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME
10 Push-Ups
1 Rope Climb*

*Option for Legless.

(Score is Time)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME
8 Push-Ups*
5 Knees to Elbows

*Option for Knee Push-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Prep
3-4 SETS
20 Alt. DB Push Press
:30 DBL DB Overhead Hold
1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)

2.) 3-4 SETS
30 Hanging Alt. Hollow Body Flutter Kicks
:30 L-Hang

-Rest As Needed b/t Sets-

(No Measure)