-Warm Up-


500m row (2 min cap) into..


2 rounds


50 plate hops 

40 mountain climbers 

30 jumping jacks 

20 plate ground to overhead 

10 shoulder openers  

-Strength/Skill-

EXTENDED WARM-UP 

3 SETS*

4 Strict Press 

+

4 Push Press 

*:02 pause at the top of each rep. 

Superset each set with 20 Glute Bridge-Ups.

SET 1 - Empty Barbell

SET 2 - Building Weight

SET 3 - Workout Weight 

-WOD-

For time : 25 minute cap

1000m Row

800m Run

50 KB Swing 

40 Push Press 

500m Row

400m Run

25 KB Swing

20 Push Press

53/35 115/75

35/26 95/65

*scale as needed