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Warm Up
400m bike/row/run

2 sets of the following- move slowly and deliberately
10- 5 each side- single arm KB racked squat- hand should be right next to chest holding KB
12 banded monster walks (forward and backward)
30 sec forearm plank

Psoas March: 20 reps (10 each leg)

Russian baby makers x 10 reps

Skill: stamina squats week 3- weight is based on front squat 1 RM for both

12:00 EMOM

min 1- 2 front squats @ 66%

min 2- 4 back squats


3 Rounds Not Timed

Sled push 20m (our ramp to the pylon) – if inside, reverse sled drag one length of the gym with mini-sleds and straps.- use aggressive weight

5 renegade rows- use moderate DB weight

5 strict TTB

20 sec wall facing hold

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