WARM UP
3 ROUNDS
5 Push Up to Pike
10 Good Mornings → 10 KB DL
10 BB Bent Over Row
Into…
2 ROUNDS
5 Strict Press
10 Russian KB Swings
10 Kip Swings
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Shoulder to Overhead*
*At or Slightly Above Workout Weight
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 16 MINUTES
2 Shoulder to Overhead (Athlete Choice)
4 KB Swings (Athlete Choice)
6 Pull-Ups (C2B Optional)
*P1 completes a full round while P2 rests. Once a full round is complete athletes switch.
(Score is Total Rounds + Reps)
SOLO WORKOUT OPTION
AMRAP x 16 MINUTES
3 Shoulder to Overhead (155/115)
6 KB Swings (70/53)
9 Chest to Bars
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)