Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
5 Thrusters (empty bar – build across)
5 Scorpions (each side – shoulders stay on floor)
5-sec plank hold on rings (extended arms)
5-sec plank hold on rings (bottom of a push-up)

Workout Prep
1 set
3 Thrusters (pause at the top for 1/2 second and breath)
3 Ring Push Ups (smooth and controlled)

Workout:  Coe

10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups

Scale 1 / 45+

10 Rounds
10 Thrusters (75/55)
10 Deficit Push-Ups (2in)

Scale 2
10 Rounds
10 Dumbbell Thrusters (2×35/25) (Keep it Light)
10 Push Ups or Bar Push Ups

* Limited Equipment Option
10 Rounds
30 Air Squats
15 Push Ups

* Large Class Option
Teams of 2
10 Rounds (each)
10 Thrusters (95/65)
10 Ring Push-Ups
(You Go, I Go)