WARM-UP
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Front Squats (3111) w/ empty barbell
TRIPLE BASELINE
I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Front Squat
(Score is Weight)
-Rest 5:00-
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
Goal – If this is the first time hitting these Baselines, find a consistent pace that you can hold onto on the Burpees and Cal Bike that is uncomfortable and challenging, but doable.