WARM-UP

Banded Shoulders

-into- 3 sets:

• 3 Strict Press (empty bar)
• 3 Push Press (empty bar)
• 5 Bar Facing Up Downs
• 30 Sec Jump Rope

STRENGTH

3RM Shoulder Press 10-15 minutes

WORKOUT PREP – (32:0 0 – 54:00 )

1 set:

• 5 Push Press
• 2 Burpee Over Bar
• 10 Double Unders

FIRE

7 rounds for time (16min cap):

• 7 Push Press (45/30)
• 7 Burpee over Bar
• 49 Double Unders

WATER

• 7 Push Press (35/25)
• 5 Burpee over Bar
• 35 Double Unders

EARTH

• 7 Dumbbell Push Press
• Up Downs
• 49 Single Unders