Warm Up

Mobility:
30 Seconds Arm Swings
30 Seconds Wall Slides
30 Secondspvc Pass Throughs
30 Secondsprayer Stretch
30 Seconds Pvc Behind the Neck Press

Movement Prep:
10 Reps Deadbug per Side
8 Reps Inchworm to Push Up
10 Reps Split Squat per Side
20 Reps Band Pull Apart
5 Reps Quick Split Jerks No Bar per Side

Strength

Movement: Bench Press
Sets X Reps: 3 Sets X 6 Reps Building Weight / Rest 1.5 Minutes
Coaching Notes:

Movement: Split Jerk From Rack
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / Rest 1.5 Minutes
Coaching Notes:

WOD

25~15~10~15~25

Push Up
Toes to Bar
Alternating Jump Lunges

Elevated Push Up
Knees to Elbow or Knees to Chest
Alternating Lunges

Elevated Push Up
Hanging or Lying Knee Raises
Assisted Alternating Lunges

Coaching Notes
Form: Move Through a Full Range of Motion on All the Movements.
Stimulus: This Is a High Volume Bodyweight Workout. Break Early and Often So You Don’t Hit Failure and Can Still Perform on the Second Half of the Workout.