A. Primer

2×10 Banded Deadbug (5 Each Leg)

B. 

Front Squat + Back Squats

5 x (1+2)

*Start at 85% of FS and build heavier than last week

Rest 2:00 between sets. 

C.

Health: 

For Time: 

25/20 Cal Bike

40 Wall Balls 14/10

50 Box Step ups

40 Wall Balls 14/10

25/20 Cal Bike

Fitness: 

For Time: 

30/25 Cal Bike

40 Wall Balls 20/14

50 Box Jump Overs 24/20”

40 Wall Balls 20/14

30/25 Cal Bike

Performance

For Time: 

30/25 Cal Bike

40 Wall Balls 30/20

50 Box Jump Overs 24/20”

40 Wall Balls 30/20

30/25 Cal Bike