WARM UP:

2 Min Row Bike or Jump Rope

3 Min AMRAP
5 R & 5 L Reverse Lunge on Sliders
10 Pushup Plus
10 Close Grip Pushups
10 Beat Swings

Thoracic MOB

PART 1:

4 RNFT
A1. Clean Grip Bench Press 6-8 Reps @ 2111 Barbell or Dumbbells
60 sec Rest
A2. Split Squats* 6-8 R & L @ 2111 (rear leg is NOT elevated on bench,
lower for 2 sec and kiss the knee to the ground)
60 sec Rest

*hold a pair of challenging KBs/DBs at sides

Partner up on a Rack and Be sure to Spot Each Other!

PART 2:

FITNESS/SPORT

Complete as many rounds in 15 Minutes of:
Run 1 Lap
Max Pushups

Pushups may rest in the top position only. Chest to floor not hips to floor.
Once you can no longer complete a full rep you’re back to running.
Keep score and record your total number of Pushups.

Pushup Scaling Option:
Instead of doing Knee Pushups today, use a Pair of Large 70 lb KBs or
Parallettes and perform them on the handles and on your toes. The KBs
elevate your body angle and make the pushups easier.

OPTIONAL CORE CASH OUT

2-3 RNFT
20 Slow Paloof Band Presses R & L
20 Med Ball Russian Twists
Rest as needed between Sets