Warm-Up
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
*Option to use DB as a Goblet Cossack Squats in the 3rd Round.
**Perform with PVC or BB
Strength
3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy
(Score is Weight)
SPEED DEMON
3 ROUNDS FOR TIME
• 30 Single DB Front Squat (35/25)
• 30 Up-Downs
-8:00 Hard Cap-
Score is time
After Party
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back
(No Measure)
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