WARM-UP

Banded Shoulders

-into- 3 sets:

• :10 HS Hold
• :30 Erg
• 10 Sled Push + 10m Sled Pull
• 5 Shoulder Press (build in weight)

STRENGTH

Shoulder Press:

• Establish a 6 RM for the day.
• Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

WORKOUT PREP

2 sets

• 10-second Erg (build up to workout pace)
• 2 Handstand Push Ups
• 10m Sled Push

“REMBRANDT”

FIRE

For time – Team of 3

5 Sets (each/1:2)

• 12/10 Calorie Air Bike
• 10 Handstand Push Ups
• 50m Sled Push (10/empty) (Or 25m Bodyweight Lunge)

WATER

• 10/8 Cals
• 7 Handstand Push Ups

EARTH

• 8/6 Cals
• 10 Push Ups
• 25m Sled Push (empty) (Or 15m Bodyweight Lunge)