WARM-UP

1 ROUND

6 Up-Dog Down-Dogs

8 Arm Haulers

10/10 Single Leg Glute Bridge Ups

50 Single Unders

Into…

1 ROUND

20 Shoulder Taps

8 Push-Up to Pike

8/8 Split Squats

50 Single Unders

Into…

1 ROUND

6 DB Push Press OR Pike Push-Ups

10 Barbell Front Rack Lunges

50 Single Unders OR 30 Double Unders

STRENGTH (ALL) – EVERY 4:00 × 4 SETS

8/8 Split Squats

Split Squat for load:

#1: 16 reps

#2: 16 reps

#3 16 reps

#4: 16 reps

WORKOUT (PERFORMANCE)

AMRAP X 15 MINUTES

10 Front Rack Alt. Lunges (135/95)

10 Handstand Push-Ups

50 Double Unders

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

10 Front Rack Alt. Lunges (95/65)

10 DB Push Press (35/20)

100 Single Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-