WARM-UP

3 ROUNDS

(4 ROUNDS IF TIME PERMITS)

8 Alt. Samson Lunges

40 Single Unders*

8 Alt. Lunges**

8 Air Squats w/ :02 Pause at the Bottom**

*Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3.

**Switch to 8 Alt. DB Goblet Lunges and 8 DB Goblet Squats for round 3.

WORKOUT (PERFORMANCE)

EVERY 3:00 x 4 SETS

35 Double Unders*

7 DB Front Rack Lunge-Lunge-Squat (50/35)

35 Double Unders

-Rest with Time Remaining-

*Option for 25 Crossover Single Unders.

(Score is Slowest Set)

KG DB: (22.5/15)

POST WORKOUT STRENGTH (ALL)

6X4

Back Squat*

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)