Warm Up
1:00 Wall Angels (butt, lower back and head on wall. Heels can be off the wall)
THEN
AMRAP 5:00 (Steady Pace)
10 Jumping Lunges
5 Bar Facing Burpees
10 Med Ball Squat Cleans
5 Bar facing burpees

:10 Review
Pacing Burpees
“Sprawl” entire body goes to the floor at the same time. Avoiding hips falling first.
FOOTWORK –
If stepping in, step in close to bar with dominate foot first, second foot up and half turn as you go over
bar. Accomplishing some of the rotation with the step or jump over the bar.

WOD
For Time – 12 min cap
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs (BIG SETS)

Strength

:30 Strength
Bench Press
Remind of shoulder blades back and down, hips under body (arch w/ butt on bench), elbows trace body, leg drive
5-4-3-2-1
Rest 2:00 between sets
Start at 70% 1RM and add weight each set, ending at a
heavy single.
Done AFTER the conditioning test.
:55 Cool Down
Twisted Cross