5 16

WARMUP

30s  (ea/s)   Arm Circles
30s  (ea/s)   Samson Stretch
30s  (ea/way)   Hip Circles
1:00  Standing Straddle
6 passthru

2 RNDS
Jumping jacks   x 15
Flutter kicks (4 Count)   x 10
Pushups   x 10
Situps   x 15
Arch body pulse   x 15

BUYIN

dble-under practice
handstand practice

WORKOUT

3 RNDS - 1 min per movement
• Thrusters   45/35
    OR  Db Thrusters  20/15
• Situps
• Box Jumps   24/20
    OR  Box Step-ups 20/16

• Strict Pullups

    OR Tough Ring Rows

• Burpees

    OR Bodybuilders
• Rest

BONUS

Test

Goals

OR

3:00  (ea/s)   Pec Smash
3:00  (ea/s)   Rotator Cuff Smash & Floss
3:00  (ea/s)   Forearm Smash