WARM-UP

Banded Shoulders

-into- 3 sets:

• 5 Roll and Reach
• 10 Alternating V-Ups
• 10-second Hand Stand Hold
• 10 Single Arm Dumbbell Shoulder Press (each)

STRENGTH

Shoulder Press – Establish a 10 RM for the day

Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

WORKOUT PREP

2 sets:

• 4 Toes to Bar
• 1 Wall Walk

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FIRE

4 Rounds for time (14min cap):

• • 20 Toes to Bar
  • 4 Wall Walks

WATER

• • 15 Toes to Bar (Or 20 Knees to Elbows)
  • 3 Wall Walks

EARTH

• • 15 Hanging Knee Raises
  • 15m Bear Crawl