WARM UP
2 ROUNDS
10 Alt. 90-90 Hip Rotations
5 Bootstrappers
10 Scap Pull-Ups
:30 Bottom of Squat Hold (Active Hold!)
Into…
2 ROUNDS
10 Jump Squats
10 Banded Lat Pushdowns
10 Kip Swings
5 Lunge-Lunge-Squats*
*1 Rep = Lunge (L) + Lunge (R) + Air Squat
STRENGTH
5×4
Front Squat* (32X1)
*Keep weight Moderate+ across all sets.
WORKOUT
6 ROUNDS FOR TIME
12 DB Farmers Alt. Lunges (50/35)
12 Toes to Bar
(Score is Time)
OPTIONAL COOL DOWN
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves
(No Measure)
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