Recommended Warm Up (10 Minutes):

2 Rounds:

1:00 Bike

10 Shoulder Rolls (pvc)

10 Overhead Squats (pvc)


-Stretch out shoulders-


20 Minute AMRAP:

250m Row

5 Muscle Ups

Rest 1 Minute


*You can rest 1 minute after each round or alternate rounds with a partner.  If you don’t have muscle ups, do 5-10 pull ups.  One set on the pull ups/ muscle ups! Scale the reps as needed.  These should be fast rounds. If you can’t do 5 unbroken pull ups, use an appropriate band. Do the same amount of work as your partner.


Overhead Squat (20 Minutes)



*Take 20 minutes to work to a heavy set of 3 today.  Some things to focus on- Press up through your shoulders, big breath in before you start your squat, keep hips back and feet flat, take your time descending into your squat as you get heavier in weight.


Skill Work