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: Even though we have descending reps, this conditioning piece could get ugly if you go out too hot.
- Equipment: Medium & light weight, medium band.

B) WARMUP
4 Rounds:
2 Spider Man Lunge total
4 Scorpion Stretches total
8 Wall Slides
20 Jumping Jacks

C1) SINGLE ARM Z-PRESS
4 x 8-12 each 3s down. Rest 60s
C2) STRAIGHT ARM BAND LAT PULL-DOWN
4 x 20 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
400-300-200-100 Meter Run
40-30-20-10 Single Arm Power Snatch
*Drop meters by 100 each round and reps of Snatch by 10 each round
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

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) SINGLE ARM HANDSTAND HOLD or PLANK
4 x :10-:20/side. Rest 60s
C2) WIDE PLANK
4 x :20-:30. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
20-15-10-5 Tuck Jump
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
As above