Warm Up

Run/Row/Jump/Bike 2 minutes

Dynamic Stretches


5 Walk Out Push Ups

15 Backward Lunges

10 Good Mornings

15 PVC Overhead Squats


Skill Work

Back Squat: 2 reps @ 65-70% of 1RM EMOM for 12 minutes

Fast and explosive out of the bottom!


Five Rounds:

10 Burpees

10 Toes-to-Bar

10 Weighted Lunges (35/25 KBs or DBs in each hand)


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