WARM UP (12 minutes)
Knee Pulls (down & back)
20 seconds of Good Mornings
Quad Pulls (down & back)
20 seconds of Air Squats
Heel Scoops (down & back)
20 seconds of Russian Swings
Lunges (down & back)
20 seconds of Goblet Squats
LOADING (8 minutes)
Loading for the first Round below.
STRENGTH (20 minutes)
5 Rounds for Quality (every 4 minutes)
5 Back Squats
5/5 Strict DB Box Step-ups
10/10 Split Leg RDL
Level 1) DB Squats instead of Back Squats
Level 2) Barbell at a level load @ 80%
Level 3) Barbell at a level load @ 85%
METCON (10 minutes)
For time (10 minute CAP)
50 Front Squats @ 135/95
With 5 burpees over the bar every minute on the minute until you complete all 50 reps. Starting with 5 burpees.
Level 1) KB Goblet Squats or Go lighter on the barbell and 3 burpees EMOM
Level 2) As Designed
Level 3) @ 185/125
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