Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Cat Cow X 30 Seconds
Quadruped Hip Circles X 30 Seconds

Movement Prep
Double Under Attempts X 30 Seconds
Inchworms X 5 Reps
Scaled Wall Walk X 3 Reps
Wall Walk or Equivalent X 3 Reps
Push-Ups X 10 Reps
Overhead Dumbbell Lunges X 10 Rep per Side

Strength

Bench Press

Every 2:15 on the Minute X 3 Sets
1-5 Reps @ 95% 1RM

WOD

For Time

COMPETITIVE

50 Double Unders
5 Wall Walks
25 Hand Release Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
25 Hand Release Push-Ups
5 Wall Walks
50 Double Unders

PERFORMANCE

50 Double Unders or 85 Single Unders
5 Scaled Wall Walks
25 Elevated Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
25 Elevated Push-Ups
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders

LIFESTYLE

50 Single Unders
5 Inchworms
20 Elevated Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
20 Elevated Push-Ups
5 Inchworms
50 Single Unders