Labor Day – 9.7 – 9am & 10am Only

3-5 minutes of workout prep

single leg good mornings x 10/side

lateral goblet squats x 10/side

scap pull ups x 10


A. ¬†Skill work – SDHP –

5-7 minutes of building up weight and working on body positioning for touch and go reps.



“Do Work”

30 minute amrap

800m Run or 750m row

5 SDHP, 115/75

15 deficit push ups

60 double unders


*you can scale up the SDHP to 135/95

*you can scale the deficit push ups to HSPU for 10 reps