WARM-UP

2 ROUNDS

10 Shoulder Taps

3/3 Groiner with a twist

10 Tuck-Ups

10 Air Squat

5 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

6 Up/Downs

10 DB Front Squats

6 Kipping Knee Raise

STRENGTH (ALL) — 5×5 Back Squat

Back Squat for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

5. 5 reps

WORKOUT (PERFORMANCE)

4 SETS*

AMRAP X 3 MINUTES

3 Up-Downs

6 Toes to Bar

9 DB Front Squats (50/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 SETS*

AMRAP X 3 MINUTES

3 Up-Downs

6 Toes to Something

9 DB Front Squats (35/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-