Group Warm-up:

Roll Out for 5 mins.

2 Rounds:

  • 1 length Bear Crawl
  • 15 Overhead Squats
  • 10 Pull-ups
  • 10-15 Scapular Push-ups

1 round:

  • Arm Swings - Leg Swings - Torso Rotations

Movement Prep:

  • 12 Y's
  • 12 Band Pull Aparts

Strength: A1. Press 4 x 2-3 - rest 90 sec A2. Chin Ups  4 x 2-4 - rest 2 mins

Metcon: For time: 12-10-8-6-4-2

  • Pull-ups (scale as ring rows or x 2 jumping pull-up)
  • Thrusters @ 55% of Push Press 1RM

Strength Athletics:

A1. Split Jerk 12 x 1 - rest 60sec B1. Dumbbell Press 4 x 6-8 - rest 90sec B2. Pull-Ups 4 x 6-8 - rest 90sec C1. Dumbbell Skull Crushers 3 x 8-10 - rest 60sec C2. Dumbbell 1-arm Supported Rows 3 x 8-10 - rest 60sec C3. Band Pull Aparts 3 x 10-15 - rest 60sec

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