WARMUP
EMOM x 9 MINUTES
MIN 1 – :20 Air Squats + :20 Alt. Groiners
MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings
MIN 3 – :20 Box Step Overs + :20 Box Jump Overs
STRENGTH
Back Squat for load:
8-6-4-6-8
Back Squat
*Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.
(Score is Weight)
WORKOUT
“CLEARANCE SALE”
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)
8 Pull-Ups
10 Box Jump Overs (24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
3 SETS*
AMRAP x 5 MINUTES**
6 Front Squats (115/75)
8 Pull-Ups
*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Reps of Box Jump Overs)