Group Dynamic Warmup:
- Air Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Air Squats
- Couch Stretch – 1 Minute per side
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Strength: Back Squat (17 Minutes)
4 Sets
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Heavy reps so prioritize rest between working sets
*Use a belt if needed to keep your core stable
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Workout: For Time
13 – 11 – 9 – 7 – 5
- Toes to Bar
- Front Squats (105/75)
- Run to the end of the driveway
*Rest 1 Minute at the completion of each round
*Run is to be completed at the end of every round
*Barbell should be done unbroken
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Cardio Option: For Time
13 – 11 – 9 – 7 – 5
- Toes to Bar
- DB/KB Goblet Squats (50/35)(24K/16K)
- Run to the end of the driveway
*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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