A) NOTES
- Strength: Our superset today focuses on the shoulders and lats, stay true to the tempo on the Z-press and maintain a good front rack position, knuckles by the chin.
- Metcon: Descending reps of Hand release Push-ups and a run, try to recover on the run and keep pushing your pace.
- Equipment: Medium weight, medium band

B) WARMUP
4 Rounds:
2 Upward to Downward Facing Dog w Toe Touch
4 Scorpion Stretches
8 Wall Slides

C1) SINGLE ARM Z-PRESS
4 x 8-12 each 3s down. Rest 60s
C2) STRAIGHT ARM BAND LAT PULL-DOWN
4 x 20-30 each. Rest 60s
- Video shows both arms, perform a single arm variation
C3) DB FOREARM PLANK ROTATION
4 x 10 each. Rest 60s

D) FOR TIME
40-30-20-10 Hand Release Push-ups
400-300-200-100 Meter Run
– Goal: Challenging pace, taking breaks in the Push-up sets when needed.
– Alternatives for Run
400-300-200-100 Row
100-75-50-25 High Knees total/Double Unders/KB March

E) SCORPION 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) Wall Facing Shoulder Taps
4 x 4-8 each 3s hold per rep. Rest 60s
C2) Table Row (wide grip if possible)
4 x 8-12 each. Rest 60s
C3) Side Plank Rotation
4 x 10 each. Rest 60s

D) FOR TIME
As above

E) SCORPION STRETCH
As above