A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders


Air Squats


Handstand Kick-Up


Back Squat

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.



For Time, 10 to 1:

Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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