WARMUP:
2:00 CARDIO
INTO 3 ROUNDS:
10 AIR SQUATS + :30 BOTTOM OF SQUAT HOLD
10 PUSH UPS + :30 PLANK
10 SIT UPS + :30 HOLLOW HOLD
*2-3 min coaches choice dynamic mobility
STRENGTH:
FRONT SQUATS
4x5 @ 85% of 5RM
WORKOUT: (15 MIN CAP)
FOR TIME -
100 DU BUY IN
5 ROUNDS
10 SINGLE DB STEP UPS 50/35 35/20
10 ALT. DEVILS PRESS
100 DU CASH OUT