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: 

AMRAP 6: 

1 Single Arm Devils Press 35/25

1 Goblet Lunge Each Leg 35/25

2 Single Arm Devils Press 35/25

2 Goblet Lunge Each Leg 35/25

3 Single Arm Devils Press 35/25

3 Goblet Lunge Each Leg 35/25

Etc…

Rest 1:00

1:00 Max Singles

Fitness: 

AMRAP 6: 

1 Single Arm Devils Press 50/35

1 SA Overhead Lunge Each Leg 50/35

2 Single Arm Devils Press 50/35

2 SA Overhead Lunge Each Leg 50/35

3 Single Arm Devils Press 50/35

3 SA Overhead Lunge Each Leg 50/35

Etc…

Rest 1:00

1:00 Max Double Unders

Performance

AMRAP 6: 

1 Single Arm Devils Press 70/50

1 SA Overhead Lunge Each Leg 70/50

2 Single Arm Devils Press 70/50

2 SA Overhead Lunge Each Leg 70/50

3 Single Arm Devils Press 70/50

3 SA Overhead Lunge Each Leg 70/50

Etc…

Rest 1:00

1:00 Max Double Unders

Score = total reps