July 17th, 2019

A. 2 Rounds:

8 Back Squat @ approx 50% max (or less)
Rest 15-30 sec
4 Front Squats (same weight as BS)
Rest 2-3 min

Rest as needed

B. 2 Rounds
Perform each round “quickly” but with QUALITY, then rest 2-3 min between rounds

200m Farmers Walk (moderate weight DB/KB in each hand)
12 Goblet Squats (with one KB or DB from FW)
3 Broad Jumps (each for distance, full reset between reps)
Rest 2-3 min

Rest as needed

C. EMOM x 8 min (alternating):

Front-Rack Split Squats (no elevation) x 6-8 Reps (LEFT)
Decline or GHD Sit-ups x 10-15 Reps
Front-Rack Split Squats x 6-8 Reps (RIGHT)
Russian Medball Twists x 16-24 Reps (8-12 per side)

Rest as needed

D. 2 Rounds:
Keep intensity to about 60-70% effort here

Burpee DB Box Step-up overs
12/9 Cal Bike (male/female) OR Run 200m

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