WARM-UP

Banded Shoulders

-into- 3 sets:

• 40-second Machine
• 20-second Single Unders
• 5 PVC Pass Throughs
• 5 PVC Around the Worlds (each direction)
• 5 Scap Pull Ups
• 5 Pike Push Ups

STRENGTH

Every 2:00 x 5 sets:

• 5 Back Squats
• Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

WORKOUT PREP

1 set:

• 10 Single Unders
• 2 Strict Pull Ups
• -rest 30-seconds-
• 5/4 Calorie Erg (workout pace)
• 2 Strict Handstand Push Ups

FIRE

10min AMRAP

• 25-50-75-100… – Single Unders
• 3-6-9-12… – Strict Pull Ups

-rest 3:00 min-

10min AMRAP

• 3-6-9-12… – Calorie Erg (female 3-5-7-9…)
• 3-6-9-12… – Strict Handstand Push-Up

WATER

• Pull Ups
• Handstand Push Up

EARTH

• Ring Rows
• Push Ups