STRENGHT & CONDITIONING
WARM-UP
2 ROUNDS
8 Ring Rows
10 Knee Push-Ups
12 Alt. Cossack Squats
Into…
2 ROUNDS
4 Jumping Pull Ups + 4 Kipping Swings
10 Push-Ups
12 Empty Barbell Front Squats
STRENGTH
6×5 @ 70-75%
Front Squat*
WORKOUT
EMOM x 16 MINUTES
MIN 1 & 2 – AMRAP of…
5 Pull-Ups + 10 Push-Ups + 15 Air
Squats*
MIN 3 – 1:00 Front Rack Hold