WARMUP
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell…
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
STRENGTH
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
• 30 Single DB Front Squat (35/25)
• 30 Up-Downs
-8:00 Hard Cap-
Score is time
Share this page