WARM-UP

1-2 SETS MOBILITY

4/4 Half Kneeling Ankle Rocks

8 Kang Squats

8 Alt. Cossack Squats

4 Yoga Push-Ups

Into…

AMRAP × 6 MINUTES*

8 Calf Raises

30 Single Unders

8 Alt. Elbow Punches

8 Air Squats

*At 3:00, switch to 15 Double Unders, 8

Muscle Cleans, and 8 Barbell Front Squats.

STRENGTH (ALL) – 1X3@RPE7/1×3@ RPE 8 / 1×3+ @ RPE 9 Back Squat

Back Squat for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

EMOM × 12 MINUTES

6 Front Squats (135/95) + 10 Double

Unders*

-Rest w/ Time Remaining-

*Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.

(Score is Highest Double Unders

Completed)

KG BB: (60/42.5)

WORKOUT (FITNESS)

EMOM × 12 MINUTES

6 Front Squats (95/65) + 10 Single Unders*

-Rest w/ Time Remaining-

*Bar comes from the floor. Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.

(Score is Highest Single Unders

Completed)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. 90/90 Hip Rotations w/ Good

Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-