WARM-UP
3 ROUNDS
10 PVC Pass Thru
10/10 Around the World PVC Pass Thru
10 Tempo Air Squats (3111)
Into…
3 ROUNDS
10 PVC Overhead Squats
10 Alt. Samson Lunges
10 Bootstrappers
SKILL
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat
(No Measure)
WORKOUT
4 SETS FOR QUALITY
10/10 Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-
*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.
(No Measure)
Goal – Can you improve your overhead position in the Skill Work, and then maintain a tight midline and consistent pace throughout the workout? Pick a weight you can hold onto for each movement unbroken each set.