Warm Up

3 Rounds (not for time):

  • 200m Jog or Row

  • 10 Air Squats

  • 10 PVC Pass-Throughs

  • 10 Scap Push-Ups

  • 5 Inchworms to Cobra Stretch

Strength/Skill

  • 5 sets of 3 reps @ ~80–90% of 1RM

  • Rest 2:00–2:30 between sets

Workout

“Engine + Grip”

12-Minute AMRAP:

  • 200m Run

  • 12 Kettlebell Swings (53/35 lb)

  • 9 Box Jumps (24/20”)

  • 6 Toes-to-Bar

Stimulus: Conditioning with moderate grip fatigue. Maintain consistent pace and control.

Bonus Work

1