WARM-UP

2 ROUNDS

10 Alt. 90-90 Hip Rotations

5 Bootstrappers

10 Scap Pull-Ups

:30 Bottom of Squat Hold (Active Hold!)

Into…

2 ROUNDS

10 Jump Squats

10 Banded Lat Pushdowns

10 Kip Swings

5 Lunge-Lunge-Squats*

*1 Rep = Lunge (L) + Lunge (R) + Air Squat

STRENGTH (ALL) — 5×4 Front Squat*

(32X1)

Front Squat for load:

#1 4 reps

#2 4 reps

#3 4 reps

#4 4 reps

#5 4 reps

WORKOUT (PERFORMANCE)

6 ROUNDS FOR TIME

12 DB Farmers Alt. Lunges (50/35)

12 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

6 ROUNDS FOR TIME

12 DB Farmers Alt. Lunges (35/20)

12 Toes to Something

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves