Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up

Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike

Strength

Back Squat

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

Bench Press

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

WOD

5 Rounds ~ Rest 30 Seconds After Each Round

COMPETITIVE

15 Pull UPS
5 Wall Walks
12/9 Cal Echo Bike

PERFORMANCE

15 Pull UPS Or Banded Pull UPS
5 Scaled Wall Walks
12/9 Cal Echo Bike

LIFESTYLE

15 Ring Rows
5 Inchworms
30 Seconds Echo Bike

Form: Prioritize Form Over Intensity. Maintain A Solid Hollow Position During The Wall Walks.
Stimulus: This Is An Interval Workout. It Is A Good Time To Build Capacity In Each Movement With Big Sets As You Get A Rest After Each Movement. You Can Also Use Higher Intensity If Form Permits Because Of The Rests.