02/01/24

WARM UP (10 minutes)

8 minutes of:

8 Good mornings

2 Inch Worms

8 Alt Reverse Lunges

20-second Plate overhead hold

20-second Jump Rope

STRENGTH (16 minutes)

Sumo Deadlift

8-8-8-8

Superset with 8 alternating Cossack Squats

Level 1) Use a KB & reverse lunges in place of the cossack squats

Level 2) Every set should be moderate to heavy and unbroken

METCON (20 minutes)

AMRAP in 20 minutes (Rounds + reps)

2 Wall Walks

10 Box Jumps over @ 20/24"

20 Russian KB Swings @ 54/35

40 Lunges (body weight)

80 Double unders

Level 1) Pike Walks, Plate Jumps, Lighter KB, 20 Lunges & 80 Singles

Level 2) As Designed

Level 3) 20" Handstand Walk, Box @ 24/30", & KB @ 70/54