A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
- Equipment: Medium weight, light weight, medium band, bench/chair

B) WARMUP
4 Rounds:
8 Plank Waves total:
6 Scapular Push-ups
4 Scorpion Stretches total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 8-12 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
8 Strict Handstand Push-ups
200 Meter Run
4 Wall Walks
200 Meter Run
– Goal: Nasal breathing, challenging pace.
- Alternatives to Run
200 Meter Row
50 Double Unders
60 High Knees or Penguin Taps
60 KB March Total

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

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSHUP
4 x 8-12 3s up 3s down. Rest 60s.
- Use incline angle if needed
C3) TABLE ROW
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
As above, scale with pike push-ups

E) WORLDS GREATEST STRETCH
As above.