Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
5 min AMRAP
30 sec single/double unders
5 wall balls (focus on arm cycling)
5 box step up (each)
5 Shoulder Press (empty bar)

**2. Strength Prep**
10:00-15:00
Find 8RM. It should only take 4-5 sets to find 8RM. During those building sets, we should only hit 3-5 reps. Make to maintain good form through each rep. Finish the 8RM inside the 10-min mark and use 5 minutes to complete the 2 drop sets.

**3. Workout Prep**
10 Double Unders
5 Wall Balls
2 Double Dumbbell Box Step ups