WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded OH Press

10 Banded Bent Over Rows

10 Alt. Dead Bugs

into…

2 ROUNDS

8 Barbell Strict Press (RND 2: Push Press)

8 Elbow Rotations (Front or Back Rack)

8 Scap Pull Ups

8 Kipping Knee Raises

*Optional

8 Thread the Needle

8 Scorpion Twist

S Coaches notes available.

STRENGTH (ALL) – Build to a 1-Rep Push Press

Push Press for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

10-15-20

Shoulder to Overhead (115/75)

Toes to Bar

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

10-15-20

Shoulder to Overhead (75/55)

Toes to Something

(Score is Time)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 Alt. Bird Dogs

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose