WARM-UP
3 ROUNDS (10:00 CAP)
1:00 CARDIO CHOICE
10 ALT LUNGES
5 BB UP AND OVERS*
20 LATERAL HOPS (OVER THE BARBELL)
5 BURPEES
*BARBELL STARTS IN FRONT RACK, THEN PUSH PRESS TO OVERHEAD AND CAREFULLY LOWER DOWN TO THE BACK RACK
WORKOUT
AMRAP X 16 MINUTES
500/400 METER ROW
30 HACK RACK ALT. LUNGES (95/65)
15 BURPEES OVER THE BAR
(SCORE IS ROUNDS + REPS)
POST WORKOUT STRENGTH
DB FLOOR PRESS
5-5-5-5-5
*MODERATE FOR ALL FIVE SETS.
