WARMUP
2 Sets*
10 Banded Clam Shells
10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)
Into…
2 Sets
10 Groiners
10 Banded Pull-Throughs **
10 Barbell Kang Squats
30 Singles → 30 Double Unders/Attempts
STRENGTH
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
(Score is Back Squat Weight)
WORKOUT
FOR TIME
45 Back Squats (185/135)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35) + 30 Double Unders.
(Score is Time)
Share this page