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Warm Up
3 Sets –
6-8 Single Leg Kettlebell Deadlift/leg- KB in each arm at your side

20 Frog Pumps

15sec Single Arm Ring Plank per Arm

10 Single Leg Box Step Down/leg (low box 8-12″)

Skill: Back squat cluster sets @ 80-95%

1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 2mins between sets.

(build weight with each set -in this case, you will perform 1 tough rep, place the bar on the rack for 15sec, then perform your second tough rep of the set. Each set has 2 reps that are performed at tough loads, but the break in between reps ensure quality as compared to doing them back to back without a break.)

4 Rounds- not timed
5 tire flips
10 (5 each side) lateral med ball throws to brick wall
5 strict TTB or slow leg raises from the floor to the rig and back

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