10 min Warm-Up
Then:
Stretch
Then:
2×10 Dislocate +
2×10 Air Squat +
2×5 Goblet Squat +
2×10 RDL w/Barbell
Then:
Squat Warm-Up
Then:
Squat
5×3 @70-75%
2 min rest in between sets
Then:
For Time
5 rds
60x DU’s +
15x Box Jumps +
15x KB Swing @53lbs +
15x Hang Clean @115lbs +
15x Box Jump @24″ +
15x Wall Ball @20lbs +
15x Burpee
Then:
Cool Down
Then:
100x AB Work
your choice of reps and movement or movements
Then:
Stretch

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