WARMUP
2 ROUNDS
10 Toe Touch + Jumping Jacks
5 Cat/Cows
10 Alt. Bird Dogs
5/5 Groiner + Hamstring Stretch*
*Start in a groiner position, then slowly straighten your front leg, stretching the hamstring.
Into…
2 ROUNDS
10 Alt. Step-Overs
5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover)
10 Air Squats
STRENGTH
Overhead Squat for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat*
*Weight must come from the floor.
** Option to Front Squat
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
3 Overhead Squats (135/95)
6 DB Famers Alt. Box Step-Overs (50/35)|(24/20)
9 Burpees Over Bar
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
