Warm-up: 0:00-10:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)

Strength/Skill: 12:00-22:00

*Do a set every 2 minutes.

4 Sets
4 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE

1 Set
3 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE

Metcon:

24:00-30:00

1. Movement Prep/Activation and Increasing Heart Rate
   1 Sets
   1:00 Row OR Ski (easy-moderate)
   25 Single Under
   3 Sit to Stand Rope Climb
2. Workout Prep
   1 set (at workout pace):
   10 Double Unders
   2 Dumbbell Bench Press (at workout weight)
   1 Half Legless Rope Climbs OR Half Rope Climbs

32:00-54:00

6 sets:
50 Double Unders
12 Dumbbell Bench Press (2×50/35)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups)
-rest 1:1 between sets-

Cooldown: 56:00-60:00

*Choose 2 of the following:
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch