WARM-UP

• Banded Shoulders
  -into-6:00 AMRAP:
• 5 Step Back Lunges (each side – build across)
• 3 Inch Worms
• 3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall

WORKOUT PREP
2 sets:

• 4 Single Dumbbell Alternating Step Back Lunges (build-in weight)
• 1 Wall Walk

“Baked Potato”

FIRE

• 10 Rounds for time (16min cap):
• 16 Single Dumbbell Alternating Step Back Lunges (22.5/15)
• 2 Wall Walks

WATER
15/10kg

EARTH
Own weight
2 Partial Wall Walks or 4 Inch Worms

SKILLS AND DRILLS
Double-Unders:
In 10mins establish Max rep Single Unders unbroken
Goals:
AIR – 5mins
FIRE – 200
WATER – 100
EARTH – 50