Warm-up
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell
Back Squat safety
Back Squat spotting/bailing practice
2-4 mins
“BASELINE II.I (Test)“
I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
“BASELINE II.II (Test)“
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
Baseline Note
*Rest at Least 5:00 b/t Efforts
Cool Down
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)
(No Measure)
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