Warm Up:

• 50 Jump Rope 

• 40 plank shoulder tap 

• 30 sec: Arm Circles 

• 20 Pass Thru 

• 10 Air Squat

• 5 Burpee 

Performance: 

1 RM Strict Press
into..
1RM Push Press 
* work to a heavy 1 set strict press; at the point of failure switch and continue on using the legs to complete a heavy 1 push press 

Fitness:  3 sets 

• 5 DB Bench Press 

• 7 Front Delt Raise 

• 10 Lat Pull Down 

Performance/Fitness: AMRAP x 15 MINUTES

• 5 DB Shoulder to OH

• 10 Alt. Lunges or step ups 

• 15 Box Dips or tri cep pull downs 

• 200m Row or 10/7 Cal Bike 

Finisher: 3 SETS

• 10 Alt. V-Ups

• 20 Flutter Kicks (1R/1L= 1 Rep)

• 30 Russian Twist (1R/1L= 1 Rep)
  -rest as needed b/t sets-