Warm up

1 round of:
50 ft. bear crawl forward
50 ft. bear crawl backward
100 ft. spiderman crawl
then, 2 rounds:
100 ft. side shuffle each way
50 ft. high knees
50 ft. butt kicks

Endurance

Every 6 min for 5 rounds:
400m run
500m/400m row
10 burpees
Max distance broad jumps in the remaining time
— rest 1 min between rounds

Mobility

4 min hamstrings, calves and lower back foam rolling

UES strength

Warm Up
2 Rounds
60sec Row/Bike/Ski
10 Banded Pass Throughs
15 Banaded Pull Aparts
10 Hand Release Push Ups
Bench Press
1st round: 10 reps @ Empty
1st round: 8 reps @ 50% 1 Rep Max Bench Press
PAUSE Bench Press
In 10 Minutes with as many sets needed work up to a
3 Rep PAUSE
*2 Sec Pause for all reps
Rest 1-2 minutes between sets. Aim for 3-4 sets total.
Suggested Warm Up
5 Reps @ 60% of 1 Rep Max Bench Press
5 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%
Accessory
3 Rounds (12 Mins)
5reps of 1.1.2 Incline Double DB Bench
10reps Pause Incline Chest Supported Double DB Row
-Rest 1 Minute-
Metcon
Every 5 Mins for 3 Rounds
7-5-3-1
Power Cleans
Wall Facing Handstand Strict Push-ups
RX: 185/135
Int:155/105
Scaled: 80% of 1 RM Power Clean
HSPU Sub:
Int: Kipping (regular HSPU)
Scaled: Box Pike HSPU