Lower Body

2 sets:

  • 10 each s/l step ups
  • 10 each sl hip thrust (off box or mb)

-rest as needed,

5×5: front squat @50%

then complete:

  • 30 back squat @same weight

*in as little sets as possible*

12-min amrap

  • 12/10 cal bike
  • 200m run or 250m row
  • 9 kb sdhp (53/35)

optional core cash-out (2-4 rounds)

  • 10 total alt. s/l v-ups
  • 12 total sprinter sit ups
  • 14 anchored leg lifts