WARM-UP

3:00 Machine

-into- 3 sets

• 10 Dynamic Squat Stretches
• 10 Ring Rows
• 25ft Bear Crawl
• 10 Banded Shoulder Press

WORKOUT PREP

2 sets:

• 5 Wall Balls
• 3 Pull Ups (or 3 jumping pull-ups)
• 2 Chest to Bar (or 2 jumping chest to bar)
• 1 Bar Muscle Ups (or 1 burpee)

DE-CALF

FIRE

For time (15min cap):

• 40 Wall Balls (20/14)
• 30 Pull Ups
• 30 Wall Balls (20/14)
• 20 Chest to Bar Pull Ups
• 20 Wall Balls (20/14)
• 10 Bar Muscle Ups

WATER

• 25 Pull Ups
• 15 Chest to bar Pull Ups
• 5 Bar Muscle Ups

EARTH

• 20 Ring Rows
• 15 Jumping Pull Ups
• 10 Jumping Chest to Bar

LEG DAY

3 Rounds:

• 10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
• 10 Band Pull Through @ moderate weight – maintain quality RPE 7
• 15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
• -Rest 2 min between rounds-