Warm Up:
2 min bike
Walking lunges down and back
Bear crawl down and back
20 air squats
High knees down and back
Butt kickers down and back
2 min row
Strength: Front Squat
Build to a 1 rm and then do 15 reps in as few sets as possible with 75%
Workout:
:20 on/:10 off x 10 minutes
Alternate each round between
KB swings
Air Squats
score is total reps.
T1: modify as needed
T2: 53/35
T3: sub air squats for pistol squats
Extra Work:
Shoulder caps or Bust
7 minutes AMRAP
3, 6, 9, 12, 15
Unbroken lateral raises
Restart at 3 after completing 15’s
Lower weight if needed. Raise weight if possible.
REAR DELTS ARE A MUST
5 rounds
10 banded face pulls(elbows high like an archer)