Warm-up

• 400m Run –then– 2 Rounds
  • 5 Inch Worms + 2 Push Ups
  • 0:30 HS Hold
  • 10 Leg Swings (each leg)
• Shoulder Warm Up: (with light change plates) 2 Rounds
  • 10 Side Raises
  • 10 Front Raises
  • 10 Rotations
  • 10 Presses

STRENGTH

LIFTING: BENCH PRESS AND WEIGHTED STRICT PULL-UPS

• Bench Press 2-2-2-2-2, using heaviest weight per set
• Weighted Strict Pull-up 4-4-4-4-4, using heaviest weight per set

Super set the movements. Bench Press- start around 70% 1RM and build Weighted Strict Pull-ups- add weight each set if you can Rest as needed between rounds.

METCON

• 4 rounds for time of:
  • 25 Handstand Push-ups
  • 100 Double Unders
  • Run, 600 m

Scaling Options: Scale to Double DB Push Press @50/35lbs instead of HSPU. For the DUs scale to 1:30 of practice where you get a few DUs at a time or practice getting one otherwise 150 Single Unders. Time Cap: 25 mins Goal for this one is to keep as big of sets on the HSPUs as possible, try to stay unbroken or big sets on the DUs as well and recover on the run.