WARM UP
1 ROUNDS
5 Toe Touch Jumping Jacks
10 Plank Shoulder Taps
5 Tempo Push Ups (31X1)
10 Alt Cossack Squats
5/5 Leg Swings (Each Direction)
10 Air Squats
Into…
2-3 ROUNDS (TIME PERMITTING)
4 Shuttle Runs
6 Push Press (Strict/Push/Thruster)*
8 Squats (Goblet/FR/Thruster)*
6 Floor Press
8 Alt Lunges (BW/Farmer/FR)
*Final Round, combine Press + Squat and have athletes complete 6 DB Thrusters instead.
STRENGTH
ON AN 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
2-4-6-and so on…
DB Thruster (50/35)
DB Front Rack Alt. Lunges
Reps of 25′ Shuttle Run*
*Each 25′ Length = 1-Rep
(Score is Total Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)