WARM UP
Complete in 10 min:
Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers
If finish faster then 10 min, start buy in or work on a weakness!
BUY IN
In 12 minutes:
Deadlift
5 reps @ 75% 1rm
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM
WOD
4 RFT
25 DU
15 HSPU
10 T2B
12 Box Jump (30/24)
18 min Time Cap
CASH OUT
10 minute squat challenge
MOBILITY
Quads
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