Tuesday
Warm-up
Warm-up
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
*Option to use DB as a Goblet Cossack Squats in the 3rd Round.
**Perform with PVC or BB.
Strength
Back Squat (3-3-3-3)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back
5:00 Foam Roll Legs and Upper Back
(No Measure)
Back Squats*
*Building from Moderate-Heavy to Heavy
(Score is Weight)