1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
25ft walking lunge (bodyweight - build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 Dumbbell Hang Power Cleans
1 Dumbbell Power Clean

2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build-in weight)
3 Toes to Bar
1 Bar Muscle Up or 3 Jumping Pull-ups
3 Dumbbell Power Cleans (build-in weight)

4 rounds:

• 10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
• 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

*Rest 2 minutes between rounds

18 CAP

3 Rounds

400m Run

20 Step Ups (24/20)

20 Plate G2O (45/25)

50 Cal Bike

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