WARMUP
AMRAP x 4 MINUTES
25’ Bear Crawl
6 Inch Worms + Push-Up
6 Tuck-Ups
6 Jefferson Curls
Into…
AMRAP x 4 MINUTES
6 Slam Ball Deadlifts
6 Slam Ball Curl to Press
6 Push-Up to Pike
:30 Static Hold
STRENGTH
Bench Press for load:
3×8*
*Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week.
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)
MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang
(No Measure)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Standing Wall Shoulder CARs*
MIN 2 – :50 Cat/Cow
MIN 3 – :50 Child’s Pose
(No Measure)
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