WARMUP
2 ROUNDS
5 Inchworms w/ Push Up
5/5 Moose Antlers
10 Scap Push Ups
10 Alt Piked Toe Taps
10 Alt Groiners
10 Good Mornings
Into…
1 ROUND (Coach Led)
6 Up-Downs (RND 2: Burpees)
6 DBL DB Deadlifts
6 DBL DB Hang Cleans
6 DBL DB Strict Press (RND 2: Push Press)
6 Alt DB Step Ups (RND 2: DB Step Ups)
STRENGTH
Shoulder Press for load:
5-5-5-5
Tempo Strict Press (31X1)*
*Start Light and Build to Moderate.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
FOR TIME
10 DBL DB Ground to Overhead (50/35)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (24/20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)