A) NOTES
- Strength: Our superset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
- Metcon: Nice combo of Single Arm Thrusters and Strict Pull-ups, the Strict Pull-ups will be a challenge for sure, but also an opportunity to lower the heart rate a bit between sets of Thrusters.
- Equipment: Medium lunge, Medium band, pull-up bar.

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
3 Plank Waves each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
Then: 30 Jumping Jacks, 30s High Knees

C1) GOBLET CURTSY LUNGE
4 x 8-10 each. Rest 60s.
C2) DOUBLE BANDED RDL
4 x 12-15 3s down. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Single Arm Thrusters each
15-12-9
Strict Pull-ups / Table Rows

• Goal: Push the pace on the Thrusters and recover on the Pull-ups.

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

---

NO EQUIPMENT OPTION

B) WARMUP
As above

C1) CURTSY LUNGE
4 x 8-10 each; 3 seconds lowering each rep; Rest 60s.
C2) HIP AEROPLANE
4 x 10/side; Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Pike Push-Up (or push-up variation that is somewhat challenging)
15-12-9
Strict Pull-ups / Table Rows

E) WORLD'S GREATEST STRETCH
As above