Warm up – 5 Mins

Workout 1 – 6 Mins – (Black mat no weight)

2 Rounds – Each round should take about 2 mins with 1 mins rest in between 

• Beast – 3 Sec Hold
• Loaded Beast – 3 Sec Hold
• Beast – 3 Sec Hold
• underswitch
• Crab Reach – 4 Reps One Side then switch
• Underswitch
• Beast – 3 Sec Hold
• Scorpion Reach – 4 Reps Per Side
• Loaded Beast to Beast Reach
• Side Plank to Walking Plank – 4 Reps Total
• Beast Reach Back to Loaded Beast
• Loaded Beast – Hold 3 Sec
• Beast – Hold 3 Sec
  

Workout 2 – 12 Mins – Main Lift Component

Overhead Press

2 Warm Up Rounds of 10 Reps + 3 Working Rounds of 12 Reps

Workout 3 – 9 Mins Complimentary Build Exercises

45/15s x 3 rounds

• Single Arm Clean and Press
• Slow Tricep Extensions Focusing on Tricep Activation (Elbows tucked towards ears)

2-Way Shoulder Raises

Workout 4 – 10 Mins Circuit

• 15 Cals SPRINT Rower
• Green Monkey Bars
• Jerry Can Carry Lap
• 12 KB Swings
• 12 KB Thrusters

Stretch