WARMUP
## 30 Seconds
Easy Bike
Push-up Plank Hold (On Hands)
Active Spidermans
Banded Pass Throughs
Moderate Bike
Hollow Hold
Inchworm to Push-up
Banded Pull Aparts
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
Banded Press Downs
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Banded 3-Way Shoulder: 30 Seconds Each Direction
# TEACHING
## STRICT PULL-UPS
### Movement Prep
10 Scap Pull-ups
20 Second Hollow Hold on Bar
1-3 Strict Pull-ups
### Movement Subs
Banded Strict Pull-ups
Ring Rows
## PUSH-UPS
### Movement Prep
15 Second Push-up Plank Hold (Top)
15 Second Push-up Plank Hold (Bottom)
3-5 Push-ups
### Movement Subs
Elevate Hands to Box or Bench
Knee Push-ups
## BENCH PRESS
### Movement Prep
10 Empty Bar Bench Press
Strength- BENCH PRESS
* Athletes will have about 13 minutes to build to a Heavy Triple Bench Press
# PRACTICE ROUND
## 1 Round
3 Strict Pull-ups
6 Bike Calories
3 Push-ups
WOD
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
