WARM-UP

Banded glutes

-into- 6 min AMRAP:

• 5 Scap Pullups
• 5 Heel Toe Rocks
• 4 Box Step Ups (each leg)
• 3/side KB Suitcase Deadlifts (Building in weight)

WORKOUT PREP

3 sets:

• 5m/side KB Suitcase Carry (build in weight)
• 3 Pull Ups (build up to chest to bar)
• 2 Box Jump Overs

FIRE

For time (15min cap):

• 150m KB Suitcase Carry 32/24kg
• -into-
• 5 Rounds:
• 10 Chest To Bar Pull-Ups
• 10 Box Jumps Overs (24/20)
• -into-
• 150m KB Suitcase Carry 32/24kg

WATER

• 24/16kg
• 10 Pull-Ups
• Box (20/16)

EARTH

• Own weight
• 10 Ring Rows
• Step Ups

SKILLS AND DRILLS

5 sets of Toes to Bar:

• FIRE
  • 8-10 Kip to Chair Position
  • 5-8 Strict Toes to Bar
• WATER
  • 6-8 Kip to Chair Position
  • 5-8 Strict Knee Raise + Extension
• EARTH
  • 5 Kip Swings + Knees up
  • 5-8 Strict Hanging Knee Raise