STRENGHT & CONDITIONING
WARM-UP
EMOM x 9 MINUTES
MIN 1 – :30 Cardio Choice (Increase pace
each round)*
MIN 2 – 5 Push-Up to Pike + 5 Wide Grip
Behind the Neck Barbell Press
MIN 3 – 5 Slow Scap Pull-Ups + 5
Controlled Kip Swings
EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 – 5-7 Strict Press*
MIN 2 – :25 Hollow Hold + :25 Superman Hold
MIN 3 – 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises
WORKOUT
AMRAP x 7 MINUTES
5 Strict Pull-Ups
5 Toes to Bar
7 Strict Press
-Rest 1:30-
AMRAP x 5 MINUTES
4 Strict Pull-Ups
4 Toes to Bar
5 Strict Press
-Rest 1:30-
AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Toes to Bar
3 Strict Press