Warmup
Time: 20
Lat/Scap SMR (8 min)
+
5 Wall Walks or 5 Inch Worms
10 Scap Push-ups
10 Dumbbell Press (each side)
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
5 Strict Press + 6 Push Press
Rest 2 min
x3
This is Strength Endurance, but there could be some burning in the shoulders and triceps towards the end of the sets. Go straight from the 5th strict press into the 6 push-press. Members should focus on perfect form and full lock out overhead. Members can build each set, the last set should be tough, barely getting the last strict press.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT:
5 minute AMRAP
3-6-9-12-15…etc
Hang Squat Clean 95/65->75/55->55/35
Box Jump Overs 24/20->20/14->Step-overs
This should be max effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling.
Core:
Accumulate 3 minutes in L-Sit-> b/t boxes (dip) L-sit -> b/t boxes (dip) knee raise hold
10 Knee Raises every break
This combination is really tough, and will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they must do the 10 knee raises. Make sure to scale appropriately, and to keep quality high on knee raises.