Warm Up
General Warm-Up
Repeat for 5 Minutes
50 Skips
5 Inchworm to Push Up
10 Lying Hollow Body Rocks
Strict Barbell Shoulder Press
Every 2 Minutes On The Minute: Building Weight Or Work Technique
6-6-6-6-6-6-6
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Dumbbell Bench Press
2 Wall Walks (at workout Scale)
WOD
4 Rounds For Time ~ Time Cap 15 Minutes
COMPETITVE
16 Dumbbell Bench Press (35/25)
10 Wall Walks
PERFORMANCE
16 Dumbbell Bench Press (25/15)
10 Scaled Wall Walks
LIFESTYLE
12 Dumbbell Bench Press
8 Inch Worms
Cool Down & Dismissal
100m Walk
Seal Stretch
Cross Body Shoulder Stretch
Chest Stretch on the Rig