Warmup
Time: 15
Quad SMR (5 min)
+
15 Air Squats
10 Box Push-ups
10 Ring Rows
30 Calf Raises
x2
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
10 minute AMRAP
16 Wall Balls 20/14->14/10->10/4
30 Double-unders->60 Singles->30 Singles
16 Jumping Pull-ups
200m Run
Rest 5 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very close for both.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
12 minute EMOM (For Quality)
1: Split Stand Romanian DL 8 each side (add weight with KB’s/DB’s as needed)
2: Peterson Step-up 5 each side
3: 8 Scap Pull-ups 2-0-1-2
Members should focus on movement quality on these exercises. Choose a weight in order to reflect this. For the Romanian DL members should focus on glute and mid/lower back activation. On the Peterson step-up members should focus on not pushing off with the down foot. The Scap Pull-ups should be under control the entire time tempo is (eccentric-bottom-concentric-top).