Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- Rig Assisted Pec Stretch – 1 Minute per side
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Strength: Bench Press (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
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Workout: AMRAP + For Time
Part A: AMRAP x 13 Minutes
- 200 Meter Run
- 9 Box Jump Overs (24”/20”)
- 9 Push Press (95/65)
-Rest 2 Minutes-
Part B: For Time
- 200 Meter Run
- 6 Box Jump Overs (24”/20”)
- 200 Meter Run
*Full 200 Meter Run counts as 2 reps
*2 Scores:
- Total Rounds + Reps completed in 13 Minutes for Part A
- Time for Part B
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Cardio Option: AMRAP + For Time
Part A: AMRAP x 13 Minutes
- 200 Meter Run
- 9 Box Jump Overs (24”/20”)
- 12 DB Push Press (50/35) *6 per side
-Rest 2 Minutes-
Part B: For Time
- 200 Meter Run
- 6 Box Jump Overs (24”/20”)
- 200 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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