Weekly Warm-up: 5 mins Freestyle Rolling or Lacrosse ball

2 Rounds:

  • 10 Burpees
  • 10 Walkouts
  • 10 Push-ups
  • 10 Ring Rows

Part 1:

NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time. VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 3% from last week

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2: For time:

3 Rounds for Time of: 35 Kettlebell Swings 35 Double Unders

Then,

Run 400m *16:00 min cutoff.

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