HF60

STRENGTH

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Record Weight)

WORKOUT

3 ROUNDS FOR TIME

400m Run

15 Front Squat (135/95)

-12:00 Hard Cap-

OPTIONAL COOL DOWN FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Uppe Back / Shoulders

SC45

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Deadlift

WORKOUT

6 ROUNDS FOR TIME

3 Deadlifts (255/175)

6 Bar Facing Burpees

9 Box Jumps (24/20)

-10:00 Hard Cap-

HF30

AMRAP x 6 MINUTES

6/6 KB Strict Press*

6 KB Sumo Deadlift High Pulls

-Rest 2:00-

AMRAP x 6 MINUTES

8/6 Cal. Row

6 Burpees

*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms.

(Score is Rounds + Reps)

OPTIONAL FINISHER 2-3 SETS

10 Hollow Rocks

10 Superman Rocks

5/5 Single Leg Romanian DL