WARM-UP

1 ROUND

15 Toe Touch Jumping Jacks

8 Alt. Samson Lunges

15 Hollow Rocks

15 Arch Rocks

:45 Dead hang

Into…

1 ROUND

10 Up-Downs

10 Body Weight Lunges

5 Hang Muscle Cleans

10 Elbow Punches

10 Tuck-Ups

12 Scap Pull-Ups

into…

1 ROUND

10 Burpees

5 Hang Power Cleans

10 Alt. Front Rack Lunges

10 Alt. V-Ups

EXTENDED WARM-UP (ALL)

EVERY 3:00 × 3 SETS

10-12 Alt. Toes to Bar or Toes to Something

8 Front Rack Lunges*

*Start Light and build up to or slightly past workout weight.

WORKOUT (PERFORMANCE)

FOR TIME

10-8-6-4-2-4-6-8-10*

Front Rack Alt. Lunges (135/95)

20-16-12-8-4-8-12-16-20

Toes to Bar

*Complete 10 Burpees after each Full Round.

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME*

10-8-6-4-2-4-6-8-10

Front Rack Alt. Lunges (95/65)

20-16-12-8-4-8-12-16-20

Toes to Something

*Complete 8 Burpees after each Full Round.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL FINISHER (ALL)

FOR QUALITY

2-3 SETS

100 Alt. Box Step-Ups (24/20)*

5:00 EZ Cardio

Week 5 of 5 — “Chad” Extra Credit

*Weight Vest Optional