WARM-UP

Banded Glutes

-into- 2 sets:

• 10 PVC Pass Throughs
• 5 PVC Overhead Squats

-into- 6 min AMRAP:

• 2x50ft Shuttle run
• 10 Ring Rows
• 3 Snatch Push Press
• 3 Overhead Squats

STRENGTH

• 3 Snatch Grip Push Press + 1 Overhead Squat:
• Work up to a heavy complex in 12 minutes
• Option B: 3 Snatch Grip Strict Press + 3 Overhead Squats
• Option C: 3 Push Press + 1 Front Squat

WORKOUT PREP
1 set:

• 1 x 50ft Shuttle Run
• 3 Pull Ups
• 3 V-Ups

“TED LASSO”

FIRE

• 2 sets x 6:00 AMRAP:
• 3x30m Shuttle Runs
• 10 Pull-ups
• 3x30m Shuttle Runs
• 15 V-ups
  -Rest 3:00 between sets-
  * One shuttle run = 7.5m down + 7.5m back

WATER
• 8 Pull-ups
• 10 V-ups

EARTH
• 10 Ring Rows
• 15 Sit ups