WARM-UP -
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
WARM-UP -
8:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
WORKOUT PREP -
-With Partner-
2 Sets:
WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups
WORKOUT PREP -
2 sets:
10 Double Unders
5 Goblet Squats (build in
weight)
3 GHD’s
Banded 7’s
-into-
10:00 AMRAP
30-second Row (build in
pace)
10 Kip Swings
10 Ring Rows
5 Pike Push Ups
10 Alternating V-Ups
WORKOUT PREP-
3 sets:
WARM-UP -
2:00 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-
empty bar)
4 Hang Muscle Snatch (PVC-
empty bar)
3 Hang power Snatch (PVC-
empty bar)
8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar -
build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box
STRENGTH -
Back Squat for load:
#1: 10 reps @ 65%