Warmup:
3:00 blood flow
then
2 rds:
12 Banded Glute bridges + Banded Squats
5/5/5 S/A KB swings + snatch + windmils
:30 T-Spine Wall Stretch
10 Alt Wide Lizard Lunges
Strength
2 Sets
50’ S/A KB Waiters Carry e/s (53/35)
16 KB FR Cossack Squats 8 e/s
:Rest as needed
Overhead Squats
4x4
Build up to a heavy set of 4 for the day
Conditioning
1-12
DB FR Squats (50/35)(40/30)
DB Facing Burpees
10 min cap**
Intent: Intensity level. High. Lower body focus.
The workout doesn’t start until about round 8. Going fast out the gate won’t necessarily give you the best results. How long can you stay unbroken?
