Warm Up
2-3 Sets of:
4/4 Single Leg Deadlift
4 Inch Worms
6 Cossack Squats
10 Side Plank Rotation
5/5 Halo

Strength: Lower Body

3 Super Sets of:
6 1 1/4 Front Squat
15 Max High Squat Jumps
12 Hamstring Walkouts

Conditioning
2 Rounds alternating A1, A2

A1. 3-minute AMRAP

20 Mountain Climber
10 Snatch 5 HSPU / Pike Push Ups

– Rest 1:30 minutes –

A2. 3-minute AMRAP
4 Man Maker
25 Double Under

– Rest 1:30 minutes –

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constant pace on each interval and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean Weekly

Challenge: Max Effort:
Max Reps Sit Ups without breathing