THE MOBILITY
THE WARM-UP
2 Rounds
PVC Narrow Front to Backs
PVC Circles
PVC Strict Press
Then in the remaining time until 8:00...
Toe Raises or Knees above Hips (Fit)
Barbell Strict Press
Run
THE STRENGTH
On a 2:00 Loop
10-8-6-4-2-2-2
With Active Rest= 0:30 Row or Run (alternate each round) and 10-20 Single/ Double Unders
THE MET-CON
12:00 Up Ladder
Shoulder to Overhead --> You can complete the shoulder to overhead doing a push jerk or a push press, but we recommend a push-jerk to save your shoulders in the larger sets
OR
2-4-6-8-10-12....
Shuttle
*The only movement that is changing rep scheme is the STOH, the AMSU and the DU stay the same.
*So you will do 2 STOH, then 5 AMSU, then the set number of DU. Then 4 STOH, 5 AMSU, DU again and so on...
THE FINISHER
