Time: 20

Lat/Scap SMR (5 min)
20-30m One-arm OH Kb Walk
20s One-arm Plank w/Same Arm
20-30m One-arm OH Kb Walk (other arm)
20s One-arm Plank w/Same Arm

Part 1
Time: 20
Primary: Plumbing - Secondary: Plumbing

15 minute AMRAP
Back Squats (from ground) 115/85->95/65->75/55->55/35
TTB->Hanging Knee-Raises->Sit-ups
Push-Press 115/85->95/65->75/55->55/35

This one is going to burn. There may be some breathing, but make sure that this is not a limiter. Have members choose a weight that will allow for unbroken sets through the second round, and not smaller than sets of 5 after that. Chase the burning feeling!

Part 2
Time: 20
Primary: Plumbing - Secondary: Electricity

Accessory Work:
12 minute EMOM Alt. (at tough weight)
1: 12 Barbell Curls
2: 12 Weighted Pistols->No Weight->8 Reps->To Box
3: 16 Bottoms-up Kettlebell Press

Movement quality and muscle activation should be the focus here. Pick a tough weight for each movement, but again maintaining smooth movement throughout. Remind members that building up the muscles and stabilizers used in these exercises is very beneficial to their performance. ESPECIALLY their biceps…to fill out those shirt sleeves.

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