A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Descending reps of American Swings and consistent sets of Burpees. Your shoulders and lungs should be on fire.
- Equipment: Medium band, medium weight, lighter weight.

B) WARMUP
AMRAP 6:00
2 Upward to Downward Facing Dog w Toe Touch
10 Mountain Climbers
15 Banded Pull-aparts

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

D) FOR TIME
30-25-20-15-10-5
American Swings
*10 Burpees after each round
– Goal: Tough pace, Unbroken sets.

E) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here.

---

NO EQUIPMENT OPTION

B) WARMUP
As above replace pull-apart with towel pass through

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) TABLE ROWS
4 x 8-12. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s. (Use a water bottle or similar for weight)

D) FOR TIME
25-20-15-10-5
Floor Touch to Jump
*10 Burpees after each round
– Goal: Tough pace, Unbroken sets.

E) PRAYER STRETCH
As above