Warm-Up: Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge

General Prep
3 Sets, For Quality
5/5 Single Arm Kettlebell Strict Press
10 sec Wall Facing Handstand Hold
5 Strict Knee to Chest
10 Box Step-Ups

Strength
8:00 minute EMOM
5 Strict Press @ 00×0 Tempo @ 50-60%
00×0 tempo is fast fast fast! try to actually pull the bar down on the negative part of the rep

Today, we are tackling fast unbroken reps of Strict Press. The goal being to pull the
barbell down fast, stay tight through the midline and punch fast overhead while locking
down the midline. Hitting 5 reps on the minute for the 8 sets should build some fatigue
towards sets 6, 7, and 8 so keep the weight light enough to maintain speed and
positions.

Wod
“Crocodile”
6 Rounds for Max Reps
1:00 AMRAP / 1:00 Rest
10 Toe to Bar Max Burpee Box Jump Overs 24/20”
BBJO can be lateral or facing
Score = Sum Total Reps

Primary Objective: Complete 6+ Burpee Box Jump Overs in the remaining time for
each AMRAP
Secondary Objective: Keep each set of Toe to Bar sets unbroken
Stimulus: Midline + Muscular Stamina

Athlete Strategy and Notes:
The goal today is to tackle the Toe to Bar in one unbroken set before getting to the box
and performing Burpee Box Jump Overs for the remaining time of the AMRAP. We are
looking to stay steady across all sets with the goal of 6+ reps on each set. This means
that we have more than 30 seconds remaining in each set and are hitting the reps
faster than 12 Burpee Box Jump Overs / minute. By tackling sets this way we can work
on our efficiency and technique with Burpee Box Jump Overs.

after class mobility

PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations