WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + 2 HAND RELEASE PUSH-UPS
10 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO….
3 ROUNDS
1:00 BIKE/ROW/RUN
20 HIP HALO SQUATS
EXTENDED WARM-UP
FRANKENSTEIN SQUATS
5X5 (:60 REST BETWEEN SETS)
STRENGTH
EMOM X 10 MINUTES
FRONT SQUAT X 3 REPS (BUILD TO MODERATE WEIGHT FOR DURATION OF EMOM).
WORKOUT
5 ROUNDS FOR TIME
200 METER RUN
10 FRONT RACK REVERSE LUNGES (135/95)(95/65)
