Warm-up

• 200m Run
• 5 Inch Worms + 2 Push Ups
• 10 Kip Swings
• 200m Run
• 5 Step Ups
• 5 Single DB Strict Press
• 5 Toes to Bar
• 200m Run
• 5 DB Push Press (1xDB)
• 5 DB Step Overs (1xDB)
• 5 Toes to Bar

METCON

• Complete as many rounds as possible in 20 mins of:
  • 15 Dumbbell Shoulder-to-Overheads, 50/35 lbs
  • Run, 200 m
  • 15 Dumbbell Box Step Overs, 50/35 lbs
  • Run, 200 m
  • 30 Toes-to-bars
  • Run, 200 m

QUALITY

• 3 rounds for quality of:
  • 8 Dumbbell Strict Press, pick load
  • 15 Banded Tricep Extensions

Move through for quality; these should be challenging but unbroken reps! Scaling Options: Scale to a DB weight that you can keep unbroken or 2 sets on both the step overs and DB STOH. Scale to knee to elbows or knee raises if needed even kip swings. TTB should be in at least sets of 5 or more. If needed scale to V-Ups