1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Roll and Reach
10 Alternating V-Ups
10-second Hand Stand Hold
10 Single Arm Dumbbell Shoulder Press (each)

2. Strength Prep
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

3. Workout Prep
2 sets:
4 Toes to Bar
1 Wall Walk

24 CAP

7 Rds

5 Goblet Squat + KBS (53/35)

5 Burpee Pull-Ups

100m Run

RX+

70/53lb KB

Burpee BMU

14 CAP

4 Rounds

RX
20 Knees to Elbows
3 Wall Walks

RX+
20 Toes to Bar
4 Wall Walks

14 CAP

4 Rounds

25 Toes to Bar (Or 25 GHD’s)
5 Wall Walks

21-15-9

Push Ups

Sit-Ups

• 1 min tricep smash (each)
• 1 min overhead banded distraction (each)
• 1 min Barbell grip smash (each side)