WARM-UP

Banded Shoulders + Glutes

-into- 2 sets:

• 10 PVC Pass Throughs
• 5 Snatch Grip Push Press (PVC)
• 5 Overhead Squats (PVC)

-into- 3 sets: (build in weight/ stay light)

• 2 Snatch Grip Push Press
• Overhead Squat

STRENGTH

2 Snatch Push Press + 1 Overhead Squat:

• Work up to a heavy in 12 minutes

WORKOUT PREP

2 sets:

• 5/4 Calorie Erg (Air Bike)
• 2 Burpee Box Jump Over

“LIVIN’ ON A PRAYER”

FIRE

6:00 AMRAP

• 8/7 Calorie Erg (Air Bike)
• 2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP

• 6 Burpees Box Jump Overs (24/20)
• 2-4-6-8. . . Calorie Erg (Air Bike)

WATER

• 6/5 Cals
• 20/16 box
• 4 Burpees Box Jump Overs

EARTH

• 5/4 Cals
• Step Overs