WARM-UP

2-3 ROUNDS (TIME PERMITTING)

1:00 Row

10 KB Swings

8 Alt. Groiner + Down Dog*

6 Cossack Squats

*Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg. Alternate for 8 total reps (4/side).

WORKOUT

4 ROUNDS FOR TIME

21/16 Cal Row

15 Up-Downs

9 KB Goblet Squats (70/53)

(Score is Time)

POST WORKOUT STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat

(Score is Weight)