WARM-UP

1 ROUND MOBILITY

10 Alt. 90/90 Hip Rotations

5/5 Adductor Rock Backs

10/10 Half Kneeling Ankle Rocks

10 Sumo Kang Squats

:30 Bottom of Air Squat Hold

Into…

2-3 ROUNDS

100m Run

5/5 Split Squat

10 Alt. Elbow Punches

5 Empty Barbell Tempo Fronts Squats

(20X1)

10 Empty Barbell Front Squats

STRENGTH (ALL) — 5×1 Front Squat*(20X1)

Front Squat for load:

#1:1 rep

#2:1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES

100m Run

20 Front Squats (75/55)

100m Run

20 Front Rack Alt. Lunges

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

100m Run

20 Front Squats (65/45)

100m Run

20 Front Rack Alt. Lunges

(Score is Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-