WARMUP
2 ROUNDS
8 Shoulder Taps
4/4 Groiner with a twist
8 Tuck-Ups
8 Air Squat
8 Kip Swings
8 Up/Downs
8 DB Front Squats
8 Kipping Knee Raise
STRENGTH
Back Squat for load:
5×5
Back Squat*
*Build to a Heavy weight and stay at same weight across all sets.
(Score is Weight)
WORKOUT
4 SETS*
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Bar
9 DB Front Squats (50/35)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
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