Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of Plate squats
- Couch Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 x 5 Rounds
- 200 Meter Run
- 3 Front Squats
*Barbell can come from the ground or from the rack
*Increase the weight per round
*Start at around 60% of 1RM and build
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Workout: For Time
4 Rounds
- 20 Wall Balls (20/14)
- 10 Alt Front Rack Lunges (95/65)
- 200 Meter Run
*Rest 1 Minute at the completion of each round
*Focus is on intensity!
*Big sets on WB – lunges unbroken – push the run!
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Cardio Option: For Time
4 Rounds
- 20 Wall Balls (20/14)
- 10 Alt DB Lunges (50/35)
- 200 Meter Run
*Rest 1 Minute at the completion of each round
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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