Movement Prep:
2 Min. Bow and Arrow Stretch
2 Min Pec Smash w/Lax Ball

Warm-up:
With a Partner...

  • 2 Min. Shuttle Run/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Wall-balls
  • 10 High-five Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength:
6 Min EMOTM

  • Odd Minute: 5 Pull-up Negatives
  • Even Minute: 7 Push-up Negatives

3-5 Second descent
Weighted Push-ups if needed

Conditioning:
12 Min AMRAP

  • 12 Front Squats (115/75)
  • 12 Push-ups
  • 24 Lateral Bar Hops

Scaling:
Goblet Squat, Box Push-ups, Bar Hops