Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Ankle Rolls X 30 Seconds
Scapular Push-Ups X 30 Seconds

Movement Prep
2 Rounds
Burpee Over Bench X 5 Reps
Dumbbell Bench Press X 5 Reps
Push-Ups X 10 Reps

Strength

Back Squat

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

WOD

For Time

COMPETITIVE

20 Burpees Over Bench
40 Double Db Bench Press (50/35)
20 Burpees Over Bench

PERFORMANCE

20 Burpees Over Bench
40 Double Db Bench Press (35/25)
20 Burpees Over Bench

LIFESTYLE

20 Burpees or No Push-up Burpees
40 Double Db Bench Press
20 Burpees or No Push-up Burpees