WARM-UP
3 ROUNDS
20 Mountain Climbers
20 Alt. Piked Shoulder Taps
10 Alt. Bird Dogs
10 Air Squats
5 Boot Strappers
Mini-Band Activation
STRENGTH
3-3-3-3
Back Squats*
*Build to a Moderate- heavy weight. After each set complete 10 Scap Push-Ups + :30 wall sit.
HERO WORKOUT
“COE”
10 ROUNDS FOR TIME
10 Thrusters (95/65)
10 Ring Push-Ups*
*Ring Push-Up Option 1: Deficit Push-ups
Ring Push-Up Option 2: Hand Release Push-Up
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