Warm up: Down and backs
- 100 jump rope
- 50 sec plank
- 25 plank jacks
- 12 hollow rocks
Performance: prepare to squat
Back squats:
- Every 2:00 x 4 sets
- 6 back squats
- *increase load every set
Fitness: 5 x 8
Db Front Squat
* attempt to add weight each set*
EMOM x 16
MIN 1:
Double KB Complex
- 4x Sumo DL
- 4x Swing (russian)
- 4x Front Squat,
- 4x Push Press
MIN 2:
15 med ball sit up
MIN 3:
Max Calorie Row
MIN 4: Rest
Cashout: Coaches Choice