Friday, June 1st, 2018


A) Warm Up

1 Minute
Easy Row
Banded Air Squats

:45 Seconds
Medium Row
Active Spidermans

:30 Seconds
Faster Row
Push-up to Down Dog


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 3
BHN Push Press @ 60%


18 Min Amrap:

30 Thrusters 95/65
30 Box Jumps 24/20
30 Pushups
30 Dubs

In this chipper workout, athletes should choose a weight on the bar that they are capable of completing in no more than two sets when fresh. On the box jumps, athletes must stand to full extension on each rep as these are traditional box jumps.