A. GENERAL (4:00)
3 rounds
10 Plank to Downward Dog
10 Plank Shoulder Taps
5-10 Push ups / Knee Push ups

B. MOBILITY/ACTIVATION (2:00)
Shoulder internal Rotation with PVC
5 Reps / Side

1 Rep = Stretch 5 seconds, release stretch over 2-3 seconds

C1. SPECIFIC (8:00)
Bench Press
- 5 Tempo Bench Press, Empty Bar*
- 5 Tempo Bench Press, Light
- 5 Bench Press, Moderate
- Ramp up to workout weight
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Farmer's Carry
- Grab Kettlebells for workout

C2. SPECIFIC (6:00)
Dual Russian Kettlebell Swing
- 5 Russian Kettlebell Swings
- 2 x 2-5 Dual Russian Kettlebell Swing
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Gorilla Row
2-3 x 4 Reps
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Practice Round
10 Double unders / SIngle unders
4 Dual Russian Kettlebell Swing
2 Gorilla Rows"

5 rounds, for quality
60 Double unders
16 Dual Russian Kettlebell Swings @ 53/35 lbs
16 Alternating Gorilla Rows @ 53/35 lbs

Score: Time
Time Cap: 15:00
Kilogram: 24/16, Beg: 16/18 (1) Int: 16/18

Scaling Options
Beginner
60-80 Single unders
16 Single Russian Kettlebell Swings @ 35/26 lbs
12 Alternating Gorilla Rows @ 35/26 lbs x 2

Intermediate
60 Double unders
16 Dual Russian Kettlebell Swings @ 44/26 lbs
16 Alternating Gorilla Rows @ 44/26 lbs

3-5 sets
10/10 Quadruped Firehydrants

Goal: Hip Accessory