A. Warmup

400m Run
Arm Circles Big To Small To Big
Overhead Clap

3 Rounds Of
5 Pushup
5 Stationary Inchworm
10 Single Arm Dumbell/Kettlebell Press

B. Push Press | Bar Starts On The Floor

5 Sets Of Tempo Work Using Your 1RM
1×5 @50% 31X1
1×5 @60% 31X1
1×5 @70% 31X1
1×3 @80% 31X1
1×1+ @90% 31X1  Last Set Is An AMRAP

C. WOD

Setup 3 Stations, Athletes Start At Any Station.

Tabata (4:00 of 20 seconds on 10 secs off)
Support Holds

Rest 1:00

Tabata (4:00 of 20 seconds on 10 secs off)
Hollow Rocks

Rest 1:00

Tabata (4:00 of 20 seconds on 10 secs off)
Ring Row Holds

Rest 1:00

Cash Out:
30 Pike Pulses or Pike Leglift

Score is notating RX or Scaled. RX means no breaks during any work and no change in foot placement on the ring row hold.

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?