2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

2 Rounds:

5 Strict Press, with an empty bar
5 Chin-Ups


3 sets x 5 reps Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 6/21)

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.


3 Rounds For Time:

20 Kettlebell Swings 53#/35#
20 Box Jumps, 24in/20in
40 Sit-Ups

Workout Tip

Kettlebell Swings: athletes should pick a weight that they can complete all 20 repetitions in 2 sets or less. If athletes have any shoulder or mobility issues that hinder American Kettlebell Swings, scale to Russian Swings.

Box Jumps: athletes should jump to a height they feel comfortable. Tell athletes to step down.

Sit-Ups: athletes should be able to complete the set of 40 in less than 5 sets. Scale repetitions if needed.

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