WARM-UP
AMRAP X 5 MINUTES
6 WALL BALL DEADLIFTS
6 WB PUSH PRESS
6 WB FRONT SQUATS
6 UP-DOWNS
:20 HOLLOW HOLD
INTO…
2 ROUNDS
100 METER JOG
5/5 T-SPINE ROTATIONS
8 ALT. BIRD DOGS
6 TEMPO STRICT PRESS (31X1)
INTO…
3 MINUTES OVERHEAD MOBILITY
STRENGTH
3X2
TEMPO STRICT PRESS
*KEEP WEIGHT HEAVY ACROSS ALL THREE WORKING SETS.
WORKOUT
AMRAP X 12 MINUTES
1 BURPEE PULL UP *
10 WALL BALLS (20/14)
100 METER RUN
*EACH ROUND INCREASE BURPEE PULL UP BY ONE REP.
(SCORE IS ROUNDS + REPS)
COOL DOWN
2 SETS
10 MED BALL GLUTE BRIDGES
10 ALT. GROINERS W/ T-SPINE ROTATION
1:00/1:00 COUCH STRETCH
