WARM-UP

• Banded Shoulders and Glutes into 3 sets:
• 1 min Erg
• 5 Snatch Push Press
• 5 Overhead Squats
  * Start with a PVC Pipe and progress to an empty barbell

STRENGTH

• 1 Snatch Push Press + 1 Overhead Squat
  – Work up to a heavy complex in 10-12 minutes

WORKOUT PREP

• 2 sets:
• 3 Toes to Bar
• 2 Burpee Box Jump Overs

FIRE

• 5 sets (Every 4:00)
• 12 Toes to Bar
• 10 Burpee Box Jump Over (24/20)
• 12 Toes to Bar

WATER

• 10 T2B
• 8 Burpees

EARTH

• Knee raises
• Step ups