Warm Up
3 ROUNDS (5:00 Cap)
10 Scap Push-Ups
5 Push-Up to Pike
10 Alt. Reverse Lunges
5 Tempo Air Squats w/ Arms Raised*
*Arms straight out in front, focus is keeping them at the same level
and not bowing forward.
BASELINE WORKOUT
I. ON A 12:00 RUNNING CLOCK
Build to a Heavy 3-Rep Front Squat
Immediately into
ON A 12:00 RUNNING CLOCK
Build to a Heavy 3-Rep Strict Press
-Rest as Needed b/t Efforts*-
II. AMRAP x 3 MINUTES
Max Burpees
Optional Finisher
3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Presses
30 Crunches