WARMUP
1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS)
10 Banded Pull Aparts
6/6 Scorpions
10 Banded Pass Throughs
20 Shoulder Taps
Into…
1 ROUND
6 Tempo Push-Ups (31X1)
:30 Hollow Hold
10 KB Deadlifts
Into…
1 ROUND
6 Push-Ups (no tempo)
8/8 Alternating V-Ups
10 Russian KB Swings
Into…
1 ROUND
6 Hand-Release Push-Ups
10 Tuck-Ups/V-Ups
10 KB Swings
STRENGTH
10-8-6-4
Wide Grip Bench Press*
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 12-15 Zottman Curls after each set.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
10 Hand Release Push-Ups
15 V-Ups
20 KB Swing (53/35)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.