1. Movement Prep/Activation
3:00 Machine (Start slow and build pace)
- into -
3 rounds
20 Plate Hops
10 Banded Squats (Hip-Cycle)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Knees to Elbows

2. Workout Prep
2 sets
10 Double Under
5 Overhead Squats (add weight each set)
3 Toes to Bar

7 Rounds / 21 Cap
:30 Wall Sit
16 Sit ups
:30 Plank Hold
16 Lunges

RX+:
:30 Single leg Wall Sit
16 GHD or T2B or any combo
:30 Single-arm Plank (resting arm behind back)
16 Weighted Jump Lunges, 20/14/10# Med Ball

2 Rds / 16 Cap

RX
2 Rounds
75 Double Unders
25 Overhead Squats (75/55/35)
75 Double Unders
15 Toes to Bar

RX+
100 DU's
25 Overhead Squats (95/65 | 75/55)
100 DU's
25 T2B

Time cap: 18 minutes

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)

4 Rounds

• 10 Alt. DB Bench + Double DB Bench @ Moderate weight – maintain quality
• 15 Banded Press Downs