A) WARM UP
10 – 1 LATERAL SIDE STEPS
20 AIR SQUATS
10 – 1 MONSTER WALKS
20 GLUTE BRIDGES
20 CLAM SHELLS
1:00 WALL SIT
30 FROG PUMPS
12 ALT LIZARDS
12 DOWN DOGS
then..
FRONT SQUATS
EMOM 75 SEC X10 (14 – 16 MINS)
3 PAUSE FRONT SQUATS (3 SEC)
** START LIGHT (50-60%) AND BUILD
then…
4 ROUNDS OF:
3 MINS WORK / 90 SEC REST
60 DOUBLE UNDERS
30 KBS
MAX SQUAT CLEANS**
** RDS AT 50-60-70-80% OF SQUAT CLEAN
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