Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds
10 Banded Pull Aparts
5 Bench Press (Empty bar-Build across rounds but stay light)
10 Goblet Squats (light)

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

Strength:  Bench Press

3 Bench Press x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

**3. Workout Prep**
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –

Workout:  We are the Champions

* Target time: 12-14 minutes
* Time cap: 16 minutes

500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row

* Scaling option 1 (Masters 45+)
500m/400m Row
50 Thrusters (35/25)
40 Pull-Ups
400m/325m Row
25 Thrusters (75/55)
20 Chest to Bar
300m/250m Row

* Scaling Option 2 (Beginner)
300m Row
50 Air Squats
50 Ring Rows
250m Row
25 Dumbbell Thrusters (light)
25 Jumping Pull Up
200m Row

* Limited Equipment Option
400m Run
80 Air Squats
30 Burpees
300m Run
40 Jumping Air Squats
15 Burpees
200m Run

* Large Class Option
Teams of 2
1000m/850m Row
100 Thrusters (45/35)
50 Synchro Pull-Ups or 100 Pull Ups
800m/675m Row
50 Thrusters (95/65)
25 Synchro Chest to Bar or 50 Chest to Bar
600m/500m Row