Warmup
30 sec bootstrappers
30 sec butt kicks
30 sec barbell squats
EMOM 10
M1 - 5 barbell back squats (increase weight, heaviest 5 possible on last set)
M2 - 4 high box jumps
1 min break
E2MOM 6
- 15 Bulgarian split squats (each leg, use dbs/weight if needed)
1 min break
4 rounds for time
(10 min time cap)
- 12 wall-balls
- 12 lunges (w/ wall ball)
- 5 burpees over wall-ball
30 sec inch worms 30 sec butt kicks 30 sec shoulder taps 2x through EMOM 24 M1 - 12 DB floor presses M2 - 30 DU’s M3 - 10 box jumps M4 - :40 sec hollow hold M5 - 30 mntn climbers (per) M6 - 10 burpees
30 sec butt kicks 30 sec inch worms 30 sec empty barbell back squats 2 times through E2MOM 8- barbell back squats (Add weight every set) Reps = 8 reps (build to heaviest set of 8 possible) 1 min break
For Time 50 V-Ups 40 KB Swings 30 Empty barbell thrusters 20 Side to Side Push ups 10 Burpee Pull Ups 20 Side to Side push ups 30 Empty Barbell Thrusters 40 KB Swings 50 V-ups Optional Finisher: 1000m
