Lower body 

2 sets:

  • 10 each s/l box squat *to bench*
  • 10 each Bulgarian split squat (off box or bench)

-rest as needed,

5×5: front squat @55%

then complete:

30  back squat @same weight

(in as little sets as possible)

12-min amrap

  • 15 kb swings
  • 12/10 cal bike
  • 9 heavy wall balls

optional core cash-out (2-4 rounds)

  • 10 total alt. sprinter sit ups
  • 12 sit ups
  • 14 anchored leg lifts