WARM-UP
AMRAP x 5 MIN
5 Inchworm Push-Ups
6 Cossack Squats
8 Up Downs
10 Walking Lunges
Into…
2 ROUNDS
8 Alt. Back Rack Lunges
8 Strict Press
8 Burpees*
*Round 2 perform Burpees over the bar.
Scoring:
STRENGTH (ALL)
4 SETS
8/8 Back Rack Split Squats*
*Keep weight Moderate across all sets.
(Score is Weight)
Scoring:
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
10 Burpees Over Bar
15 Push Press (95/65)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (42.5/30)
Scoring:
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
10 Burpees
15 Push Press (65/45)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (30/20)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure