Movement Prep:
Shoulder Series

Warm-up:
7 Min Agility Course

Strength:
10 Min EMOTM
Odd Min: 5 Weighted Push-ups
Even Min: 5 Dumbell Rows (per side)

Conditioning:

  • 22 Toes-to-bar
  • 22 Clean & Jerks (95/65)
  • 200m Run

Rest 2 Min

  • 200m Run
  • 22 Clean & Jerks (95/65)
  • 22 Toes-to-bar

Scaled:
Sit-ups and light bar
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Extra Work:
12 Min EMOTM
Odd Min: 5-8 Handstand Push-ups
Even Min: 8-12 Alternating Pistols
* Choose sustainable reps for both