Warmup
2 Rounds
5 Walk Out Pushups
10 Mobility Lunges
10 Cossack Squats (Alternating)
Conditioning For Time:
Buy-In: 400m Run
Squat Jumps
10-9-8-7-6-5-4-3-2-1
Pushups
10-9-8-7-6-5-4-3-2-1
Lying Leg Raises (Holding Object above Chest)
10-9-8-7-6-5-4-3-2-1
Cash-Out: 400m Run
Up the ante! For Time:
Buy-In: 800m Run
Squat Jumps
20-18-16-14-12-10-8-6-4-2
Pushups
20-18-16-14-12-10-8-6-4-2
Lying Leg Raises (Holding Object above Chest)
20-18-16-14-12-10-8-6-4-2
Cash-Out: 800m Run
If you have a DB:
For Time
Buy-In: 400-800m Run
DB Squats
10-9-8-7-6-5-4-3-2-1
DB Snatch
20-18-16-14-12-10-8-6-4-2
DB Push Press (Divide reps per arm, 20=10 per arm)
20-18-16-14-12-10-8-6-4-2
Cash-Out: 400-800m Run
If you have a Barbell:
For Time
Buy-In: 400-800m Run
Front Squats
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
10-9-8-7-6-5-4-3-2-1
Push Press
10-9-8-7-6-5-4-3-2-1
Cash-Out: 400-800m Run
MIDLINE
4-8 Rounds:
10 V-Snaps
10 Seconds Hollow Hold
10 Glute Bridges
10 Seconds Glute Bridge Hold
