"YOU UP?"

WARM UP 

  • 0:30 Box Step Ups
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Inchworm to Push Up
  • 0:30 Active Spiderman
  • 0:30 Mountain Climbers
  • 0:30 Frog Hops
  • 0:30 Slow Burpees

 

MOBILITY

  • 1:00 Child’s Pose
  • 1:00 Lay and Pray

[0:00 - 10:00]
AMRAP 10:

  • 1 Burpee Box Jump (60/50)
  • 1 Push Jerk ( 52/38)
  • 2 Burpee Box Jumps (60/50)
  • 2 Push Jerks ( 52/38)
  • 3 Burpee Box Jumps (60/50)
  • 3 Push Jerks ( 52/38)
  • ...
    Add 1 Per Per Round

    [10:00 - 18:00]
  • Build to Heavy Single Push Jerk


    *Score 1 = Rounds + Reps
    *Score 2 = Heaviest Load

    Example Score 1: If an athlete completes the round of 10's and gets 3 burpee box jumps in the 11's, their score would be 10+3.

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose (Lat focused)

ACCESSORY

Strict Press:

  • 4 Sets of 8 @ 65%
  • 1 Sets of 8+ @ 65%

 

5 Sets for Quality:

  • 5 HSPUs or Double Dumbbell Push Press
  • 1 Minute on Any Machine
  • 9m Handstand Walk or 6 Wall Walks