WARM UP
AMRAP x 5 MINUTES
5 Good Morning
10 Air Squats
5 Barbell Up and Overs
10 Alt. Front Rack Lunges
Into…
AMRAP x 5 MINUTES
5 Up-Downs
5 Front Squats
10 Alt. Back Rack Lunges
10 Sit-Ups
STRENGTH
5×5*
Squat
*Keep weight Moderate+ across all Sets. Option for Front Squat or Overhead Squat.
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
12 Back Rack Alt. Lunges (115/75)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Up Dog to Down Dog
10 Alt. Groiners
12-16 Alt. Glute Bridge Marches
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)