WARM-UP
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 – Up-Downs
MIN 2 – Step-Overs
MIN 3 – Ring Rows
MIN 4 – Lunges
MIN 5 – Burpees
MIN 6 – Box Jumps
MIN 7 – Jumping Pull-Ups
MIN 8 – Lunge + Lunge + Air Squat
STRENGTH
5-5-5-5*
Front Squat
WORKOUT
AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat
10 Chest to Bars
5 Burpee Box Crawl Overs**