WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
1:00 CARDIO
5 MED. BALL SQUAT CLEANS
10 SCAPULA PULL-UPS
INTO…
1 ROUND
10 PVC PIPE TEMPO FRONT SQUATS
:30 HOLD AT BOTTOM OF FRONT SQUAT
5/5 T-SPINE ROTATIONS
INTO…
1 ROUND
10 PVC PIPE TEMPO FRONT SQUATS
5 CAT/COWS
6 ALT. SCORPIONS
STRENGTH
ON A 15:00 RUNNING CLOCK
ESTABLISH A 5 REP HEAVY FRONT SQUAT
WORKOUT
AMRAP X 4 MINUTES
MAX WALL BALLS(20/14)(14/10)
-REST 1:00-
AMRAP X 4 MINUTES
MAX CAL ROW
-REST 1:00-
AMRAP X 4 MINUTES
MAX WALL BALLS
(SCORE IS REPS)