Time: 15

Scap/Shoulder SMR (5 min)
200m Run
10 Dumbbell Press (each side)
10 Bodybuilders
20 Single-unders

Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing

9 Minute AMRAP
22 Dumbbell Snatch 50/35->35/20->25/10
11 Burpee Box Jump-over 24/20->20/14->Bodybuilders+Step-overs
30 Double-unders->60 Single-unders->30 Single-unders

Rest 5 minutes

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 similar for both.

Tips – DB snatches require awareness and focus, work to breathe through the movement, and get into a rhythm. Keep your free hand off your knee, and JUMP the weight to lockout overhead. You’ll go right into burpee box jump overs, and it’s easy to go too fast on these, go steady here and really focus on your breathing, as you get further into the workout, speed up. The doubleunders are a relatively short set (if you can do them), relax the shoulders, keep the hands close. You’ll rest 5 minutes and go again.

Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing

10 minutes For QUALITY
10 Scap Push-ups 2222 tempo
15-20m Waiter Walk w/ Bottoms-up Kettlebell one-arm at a time
4 Wall-walks->8 Inch-worms

Members should focus on movement quality on these exercises. Choose a weight on the waiter walks so that members can complete the walk for each arm unbroken. Scap push-ups tempo is: 2s down, 2s at bottom, 2s tempo up, 2s at top.

Tips – this sort of work is a secret weapon to “bulletproof” your body, and in this case, your upper body… pay attention to the details, and stay hyper aware of what’s going on. Work for full range on the scap pushups, all the way up, all the way down, on tempo. Keep a strong grip on the waiters walk with your eyes peripherally on the kb, as they are bottoms up, and can easily slip. The wallwalks will quickly fatigue your shoulders, so don’t rush, do each one with purpose.

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