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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