WARM UP

• Jog 4 down backs + 2L Inch worms + 2L High knees
• Run 4 down backs + 2L Active sampson + 2L Butt kicks
• Sprint 4 down backs + 2L Active spiderman + 2L High knee skip

-then-

• 90s/90s KB calve smash
• 90s/90s PVC front rack stretch

-then-

2 Rounds Of:

• 60s barbell bottom squat hold + 5 back squats w. empty bar
• rest 60s

STRENGTH

A. Front Squat – normal tempo

• Set 1: warm up
• Set 2: 4 reps
• Set 3: 4 reps @ last weeks heaviest weight
• Set 4: 4 reps @ 10lb heavier than last weeks weight
• Rest 3 min between sets

B1. 4×6/6 box step ups

B2. 4×15 db rear delt flys

*rest 60 sec

WOD

Every 2 Min for 8 rounds:

• 4 thrusters
• 6 over the bar burpees
• 8 sit-ups