Warm Up
3 ROUNDS
10 Lunges
8/8 SA KB Deadlift
6/6 SA KB Russian Swings
10 Quad Heel Taps*
*R2 – Slow Deadbugs. R3 – Alt. V-Ups.
EXTENDED WARM-UP
3 ROUNDS FOR QUALITY
10 Slow Cossack Squats
10 Bootstrappers
10 Kang Squats
10 Tempo Squats (2222)
Skill
10-8-8
Back Squats
Complete a :45 Single KB Front Rack Hold (Heavy) on each arm after each set.
Workout
AMRAP x 12 MINUTES
8 Alt. KB Thrusters
16 Sit-Ups