-Warm Up-

2 rounds

5 dumbell push presses hold for 5 secs at the top of the 5th rep(2 dumbells)

10 shoulder openers

5 sumo inch worms with a push up

20 single unders

5 eccentric ankle dorsiflexion flexion


Push Jerk w/ pause in dip


Close grip bench press


Cash Out

100 tricep Push Downs (use bands)


AmRaP 9

30 doubles unders

12 GHD sit-ups

9 push jerks