WARMUP
2:00 PVC Pass Thrus & Around the Worlds
Into…
2-3 SETS BARBELL WARM-UP
10/10 Elbow Punches
10 Behind the Neck Presses
10 High Bar Back Squats
10 Good Morning
10 Dip + Hold + Stands (Barbell in the Front Rack)
-Quick Rest b/t Sets-
STRENGTH
EVERY 1:30 x 6 SETS*
2 Push Press
+
1 Push Jerk
*Start Light-Mod and build to Mod-Heavy.
(Score is Weight)
WORKOUT
AMRAP x 4 MINUTES
5 Shoulder To Overhead (135/95)
30 Double Unders
-Rest 1:30-
AMRAP x 6 MINUTES
5 Shoulder To Overhead
30 Double Unders
15 Wall Balls (20/14)
-Rest 1:30-
AMRAP x 8 MINUTES
5 Shoulder To Overhead
30 Double Unders
15 Wall Balls
10 Burpees
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders
*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)
*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees
*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.
(Score is Total Reps)
