1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
:10 Handstand Hold (or dumbbell/barbell overhead hold)
:30 Air Bike
30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge)
5 Shoulder Press (build in weight)

2. Strength Prep
Shoulder Press:
- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

3. Workout Prep
2 sets
10-second Assault Bike (build up to workout pace)
2 Handstand Push Ups
30ft Sled Push (or 50 ft lunge)

EMOM 21

Minute 1: 12 KBS, 53/35 | 45/25
Minute 2: 15/12 Ski
Minute 3: amrap Single-unders | RX+ DU's

Teams of 3

5 Sets (each/1:2)

2 CAP Per Set

RX
10/8 Calorie Air Bike
15 Push Ups
75ft Bodyweight Lunge

RX+
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Lunge

30 Ground to Overhead
RX: 95/65 | 75/55
RX+: 135/95 | 95/65
 

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)