WARMUP
1 min Cardio Choice
Into…
2 ROUNDS
8 Samson Lunges
8 Bird Dogs
8 Scap Pull-Ups
Into…
2-3 ROUNDS
8 Alt. Medball Lunges + Press
8 Alt. Medball Cossack Squats
8 Medball Sit-Ups
STRENGTH
Back Squat for load:
5-5-5*
*Start Light and build to Moderate.
(Score is Weight)
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
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