1 ROUNDS

5 Toe Touch Jumping Jacks

10 Plank Shoulder Taps

5 Tempo Push Ups (31X1)

10 Alt Cossack Squats

5/5 Leg Swings (Each Direction)

10 Air Squats

Into…

2-3 ROUNDS (TIME PERMITTING)

4 Shuttle Runs

6 Push Press (Strict/Push/Thruster)*

8 Squats (Goblet/FR/Thruster)*

6 Floor Press

8 Alt Lunges (BW/Farmer/FR)

*Final Round, combine Press + Squat and have athletes complete 6 DB Thrusters instead.

2-4-6-and so on…

DB Thruster (50/35)

DB Front Rack Alt. Lunges

Reps of 25′ Shuttle Run*

*Each 25′ Length = 1-Rep

(Score is Total Reps)

KG DB: (22.5/15)

2-4-6-and so on…

DB Thruster (35/20)

DB Farmer Alt. Lunges

Reps of 25′ Shuttle Run*

*Each 25′ Length = 1-Rep

(Score is Total Reps)

KG DB: (15/10)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)