"SQUARE UP"

0:20 of. . .

  • Jumping Jacks
  • Arm Circles Forward
  • Arm Circles Backward
  • Horizontal Arm Swings (across the chest)
  • Alternating Overhead Tricep Stretch
  • Knuckle Drags in Place
  • Alternating Quad Stretch
  • Active Samson
  • Empty Barbell Strict Press

PART 1: PUSH JERKS

  • 5 sets of 3 Push Jerks

*Score = Heaviest Load

 

PART 2: "SQUARE UP"
4 Rounds For Time:

  • 400 Meter Run
  • 8 Shoulder to Overhead (84/61)
  • 16 Box Jump Overs (30"/24")


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch

 

ACCESSORY

On the 3:00 x 4 Sets:

  • 500/450 Meter Ski Erg
  • Max Distance Dumbbell Farmer's Carry

Dumbbells: (32/22.5)'s

-Score total distance in meters