South Beach

WARM-UP
Banded Shoulders
-into 8min AMRAP:
5 Kip Swings
5 Dynamic Squat Stretch
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs

STRENGTH
Heavy Single Back Squats (12:00)

WORKOUT PREP
1 set:
3 Pull Ups
3 Back Squats
3 Burpees
2 Chest to Bar
2 Front Squats
2 Burpee to 6in target
1 Bar Muscle Up
1 Overhead Squat
1 Bar Facing Burpee

“South Beach”
FIRE
For time (min cap):
30 Pull-ups
30 Back Squats (45/30)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (50/35)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (60/45)
10 Bar Facing Burpees