1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s-into-3 sets:5 Kip Swings5 Bent Over Dumbbell Rows5 Dumbbell Muscle Cleans + Shoulder Press5 Low Box Jumps5 Pause Bench Press (empty bar- build across sets)
2. Strength OverviewWe will be working back and forth between Bench Press and Box Jumps.
3. Workout Prep2 sets: (each)1 Bar Muscle Up1 Wall Walk5 Synchro Wall Ball Sit Ups
5 sets x 2 Pause Bench Press @75% of 1RM *2-3 second pause** Rest as needed between sets *
5 sets x 3 High Box Jumps*6-8” below max height for 1 rep
AMRAP 15
:30 Wall Sit
10 Lunges | RX+ Jump Lunges
:30 Plate OH Hold (45/25/15)
10 Plate Ground To Overhead
:30 Plank Hold | RX+ Handstand Hold
10 Burpees
1 second = 1 Rep
16 CAP
Teams of 2
4 Rounds
RX30 Pull Ups (or 20 Chest to Bar)10 Wall Walks24 Synchro Toes to Post
RX+12 Bar Muscle Ups (Or 24 Chest to Bar)12 Wall Walks24 Synchro Wall Ball Sit Up (20/14)
Target time: 11-13 minutes
Teams of 24 Rounds
16 Bar Muscle Ups (Or 32 Chest to Bar)16 Wall Walks24 Synchro V-Ups
Tabata Bike
10-20
Make Your Low Back Feel Better