WARM-UP

1 ROUND

5 Inchworm w/ Push Up

10 Alt Groiners

10 PVC Pass Throughs

Into…

2 ROUNDS

5 Up-Downs

10 PVC Front Squat or Overhead Squats

10 Bird Dogs

Into…

1 ROUND

5 Burpees

5 Lunge+Lunge+Squat (w/ DB or BB)

10 Elbow Punches w/ BB

STRENGTH (PERFORMANCE) 3×4 Overhead Squat

Overhead Squat for load:

1. 4 reps

2. 4 reps

3. 4 reps

STRENGTH (FITNESS)

3×4 Front Squat

Front Squat for load:

1. 4 reps

2. 4 reps

3. 4 reps

WORKOUT (PERFORMANCE)

FOR TIME

120 DB Front Squats (50/35)*

*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

100 DB Front Squats (35/20)*

*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10/10 Single Arm Banded Lat Pushdown

10 Banded Upright Rows

-Rest As Needed b/t Sets-