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
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Pull-Ups X 30 Seconds

Movement Prep
Dumbbell Overhead Press X 10 Reps
Dumbbell Front Rack Squat X 10 Reps
Dumbbell Thrusters X 5 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Burpees X 5 Reps

Strength

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Push Ups

Every 2:15 on the Minute X 3 Sets
80% of Max Reps

WOD

4 Rounds ~ For Time

COMPETITIVE

10 Double Dumbbell Thrusters (35/25)
10 Burpees Over Dumbbell
13/10 Cal Bike
Rest 2 Minutes

PERFORMANCE

10 Double Dumbbell Thrusters (25/15)
10 Burpees Over Dumbbell
10/8 Cal Bike
Rest 2 Minutes

LIFESTYLE

10 Double Dumbbell Thrusters
10 No Push-up Burpees Over Dumbbell
30 Seconds Bike
Rest 2 Minutes