Weekly Warm-up: 2 Rounds of:

  • 1 Lap Quadrepedal “Gallop”
  • 10-15 Split Squats/side
  • 10-15 Box Jumps
  • 15-20 Band Pull Aparts

Movement Prep: Groiner Circles: 10/side/direction

Strength: NEW Q’s: Deadlift 3 x 5 - add 5-10lbs more than last time VETERAN Q’s: Back Squat 4 x 4-6 - rest 3mins

Metcon: 5 Rounds for Time of:

  • 10 Overhead Squat @ 55% 1RM or 65% 5RM
  • 15 Kettlebell Swings
  • 30 Double Unders

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