WARM-UP

Banded Shoulders

Banded Glutes

-into- 3 sets:

• 5 Single Arm Ring Rows (each side)
• 5 Front Squats (empty bar)
• 5 Shoulder Press
• 30-second Knee Plank
• 5 Up downs

WORKOUT PREP

2 sets:

• 3 Thrusters (build in weight)
• 2 Burpee over Bar
• 3 Chest to Bar

“FERRIS BUELLER’ S DAY OFF”

FIRE

For time 21-15-9 (10 min cap):

• Thrusters (45/30)
• Burpee Over Bar
• Chest to Bar

WATER

• Pull-ups
• 35/25kg

EARTH

• Own Weight
• Jumping Pull-ups

SKILLS AND DRILLS

Toes to Bar – 5 sets:

• FIRE
  • 8-10 Kip Swings
  • 5-8 Strict Toes to Bar
• WATER
  • 6-8 Kip Swings
  • 5-8 Strict Knee Raise + Extension
• EARTH
  • 5 Kip Swings (Stand on tiptoes if needed)
  • 5-8 Strict Hanging Knee Raise