WARM-UP

3:00 Machine (Start slow and build pace)
– into -3 rounds:
20 Plate Hops
10 Banded Squats
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Knees to Elbows

WORKOUT PREP
2 sets:
10 Double Under
5 Overhead Squats (add weight each set)
3 Toes to Bar

“Backstreet Boys”
FIRE
2 Rounds for time (min cap):
100 Double Unders
25 Overhead Squats (45/30)
100 Double Unders
25 Toes to Bar

WATER
60 DU
35/20kg
15T2B

EARTH
Knee raises
Own weight
Singles

CHEST AND TRICEPS
4 Rounds:
10 Alt. Double DB Incline Bench @ Moderate weight – maintain control and quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 min between rounds