WARM-UP

1 ROUND
10 Alt Forward Stepping Lunge
10 Alt Cossack Squats
10 Air Squat
10 Alt Curtsty Lunge
10 Jumping Air Squat
10 Alt Step-Up

2 ROUNDS
5/5 Goblet Lunge
10 Alt Goblet Step Overs → Farmers Step Over
10 Box Jumps → Box Jump Overs

WORKOUT (PERFORMANCE)

EMOM x 10 MINUTES
MIN 1 – :45 Max Box Jump Overs (24/20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (50/35)

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM x 10 MINUTES
MIN 1 – :45 Max Box Jump Overs (20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (35/20)

(Score is Total Reps)

KG DB: (15/10)

POST WORKOUT STRENGTH (ALL)

4 SETS*
8/8 Front Foot Elevated Back Rack Reverse Lunges

*All sets at a Moderate weight + :01 Pause at the Top of Each Rep.

(Score is Weight)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.

3 ROUNDS FOR TIME
800m Run
10 Sandbag or Front Rack Lunges (Athlete Choice)
15 Cal Row
15 Wall Balls
10 Burpee Broad Jumps

(Score is Time)