WARMUP
200M JOG (CORNER AND BACK)
20 ALT LIZARDS
10 INCH WORMS
10 DOWNWARD DOGS
10 BOOT STRAPS
X2
20 BANDED PULL APARTS
15 BANDED PRESS
10 EMPTY BAR PUSH PRESS
STRENGTH
PUSH PRESS
EVERY 2:30 MINS X5 (15 MINS)
6 PUSH PRESS (START LIGHT AND BUILD)
+ 20 SEC DOUBLE KB OH HOLD (SCALED TO WAITERS HOLD IF DOUBLE KB OH ISN’T POSSIBLE)
WORKOUT OF THE DAY
3-4* ROUNDS FOR TIME
500M RUN (Once around the block)
30 ALT DB SNATCHES
20 T2B / HANGING KNEE RAISES
20 MIN CAP *(IF YOU FINISH IN 14 MINS OR LESS DO A 4TH RD)
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