WARM-UP

Banded shoulders

-into- 7:00 AMRAP:

• 3 Inch Worms
• 1 Zombie Rope Climb (Or 8 Ring Rows)
• 10 Deadbugs
• 5 Deadlifts (build in weight)

STRENGTH

In 15 mins build up to a Heavy 2-rep Deadlift

• Rest a little longer than normal between sets when you reach heavier weights

WORKOUT PREP

2 sets:

• 1 Rope Climb
• 5 Push Ups
• 5 Dumbbell Bench (build in weight) 2 Strict Pull Ups

“FETTUCCINE”

FIRE

6:00 Amrap

• 10 Push Ups
• 1 Rope Climb

-2:00 Rest-

6:00 AMRAP

• 10 Dumbbell Bench Press (22.5s/15s)
• 5 Strict Pull Ups

WATER

• 8 Push Ups
• 10 Ring Rows
• 15/10 DBs

EARTH

• 10 Bar Push Ups
• 2 Zombie Rope Climb
• Own weight
• 5 Ring Rows