Warm Up

20 Band Face Pulls
20 Band Y Raises

3 Rounds
15 Band Row
15 Band Overhead Press
10 Scap Pull Ups
3 Toes to Bar or 8 knee raises

Strength:

Every 1:30 Minutes On The Minute
Single Arm DB Row
3 Rounds X 8-12 Reps

Every 1:00 Minutes On The Minute
Rear Delt Fly Hold
3 Rounds X 10-15 Reps

WOD

4 Rounds ~ TC 15 Minutes

ELITE

25 Shoulder to Overhead (75/55)
16 Burpees Over Bar
7 Toes to Bar

COMPETITIVE

25 Shoulder to Overhead (45/35)
16 Burpees Over Bar
7 Hanging Leg Raises

PERFORMANCE

25 DB Shoulder to Overhead
16 Burpees
7 Hanging Knee Raises

Stimulus Points
Light and quick, keep a steady pace on the burpees.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20 calf raises
Even Minutes) 30 seconds alternating single leg glute bridge

Cool Down & Dismissal

Shoulder Cross Body Stretch
Hip Flexor Stretch