1 ROUND

8 Plank to Pike

8 Scorpion Stretch

10 Elbow Scap Push-Ups*

10/10 Deficit Calf Raises

Into…

1 ROUND

20/20 Single Leg Single Unders

10 Tuck-Ups

10 Scap Pull-Ups

5 Push-Up to Pike

Into…

1 ROUND

40 Single Unders OR 20 Double Unders

8 Strict Knees to Chest

10 Kip Swings

5 Tempo Push-Ups (31X1)

*Like a regular scap push-up but performed on the elbows instead of in a Push-Up position to ensure athletes are moving only through the shoulder blades.

25 Double Unders

15 Toes to Bar

25 Double Unders

15 Push-Ups

(Score is Rounds + Reps)

40 Single Unders

15 Toes to Something

40 Single Unders

15 Push-Ups

(Score is Rounds + Reps)

10 Banded Ws

10 SLOW Arm Haulers

:30 Childs Pose

-Rest as Needed b/t Sets-

(No Measure)

Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 65-75% heaviest Power Clean.

(Score is Weight)

MIN 1 – :45 Sit-Ups

MIN 2 – :45 Plank Hold

(No Measure)