• Warm-Up
  • 3 Steady Rounds
  • 6 KB Flow Windmills Each Side
  • 12 Lunge Steps 
  • 350m Row
  • 10 BB Up Downs Each Side

  • Strength 
  • Tempo Front Squat 5×3@75% (3101)
  • *3 Second Descent – 1 Second Pause – Explode Up – 1 Second Rest at Top
  • 0:00/2:30/5:00/7:30/10:00

  • Conditioning (CAP 10)
  • 3 Rounds
  • 30 Wallballs 20/14
  • 15 Hang Power Clean 155/105