Warm-up
3 ROUNDS
10 PVC Pass Thrus
10/10 Around the World PVC Pass Thrus
10 Tempo Air Squats (3111)
Into…
3 ROUNDS
10 PVC Overhead Squats
10 Alt. Samson Lunges
10 Bootstrappers
Mini Skill
Back Squat Bail Practice
Skill
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)
10 Alt. Cossack Squat
(No Measure)
Workout
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-
*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.
(No Measure)
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