WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + 2 PUSH-UPS
16 ALT COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
3 SETS
10 WEIGHTED TEMPO HEEL ELEVATED SQUATS (3:2:1:1)*
*HOLD WEIGHT IN GOBLET POSITION. ADD WEIGHT EACH SET.
20 BANDED PULL APARTS
STRENGTH
TEMPO BACK SQUATS (3:2:1:1)
5X20
*KEEP WEIGHT MODERATE REST NO MORE THAN :90 B/T SETS.
WORKOUT
FOR TIME
50 SINGLE DB STEP UPS (20 INCH BOX)(50/35)(35/20)
50 AIR SQUATS
40 SINGLE DB STEP UPS
40 AIR SQUATS
30 SINGLE DB STEP UPS
30 AIR SQUATS
20 SINGLE DB STEP UPS
20 AIR SQUATS
(SCORE IS TIME)
