WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
6 TEMPO AIR SQUATS (333)
6/6 STAGGERED STANCE GOOD MORNINGS
12 COSACK SQUATS
12 PVC PIPE PASS THROUGHS
INTO…
2 ROUNDS
8 TEMPO SQUAT THERAPY (WALL FACING SQUATS)
8 ALTERNATING PUSH-UPS WITH ROTATION
8 TEMPO PVC PIPE OHS
STRENGTH
OHS
5X5 @ 75%
WORKOUT
AMRAP X 10 MINUTES
8 OHS (95/65)(65/45)
12 UP-DOWNS OVER THE BARBELL
200 M RUN
-REST 2:00-
AMRAP X 5 MINUTES
4 OHS SQUATS
6 UP-DOWNS OVER THE BARBELL
100 M RUN
(SCORE IS ROUNDS + REPS)