WARM-UP

Banded Shoulders

-into- 3 sets:

• 30 sec Erg (easy pace)
• 5 Alternating V-ups (each side)
• 5 Sumo Deadlifts (empty bar)
• 5 High Elbows (High Hang) (empty bar)
• 5 Sumo Deadlift High Pulls (empty bar)

WORKOUT PREP

3 sets:

• 2 Sumo Deadlift High Pull (work up in weight)
• 2 Box Jump Overs (build-in height)

FIRE

For time 18-15-12-9-6-3 (15min cap):

• Sumo deadlift high pulls (45/30)
• Box Jump Overs (24/20)

WATER

• Box (20/16)
• 35/25kg

EARTH

• Kettlebell Sumo deadlift high pulls
• Box Step ups

ACCESSORY

4 sets:

• 8 x Double DB Bench Press 1 and 1/2– RPE 8
• 10 x Standing Tricep Extension w/ band – RPE 7
• *Rest 1:00-1:30 b/t sets