Warm up: Dots, zombie walks, high skips, bear crawl, crab walk
Mobility: Banded distraction/Super Front Rack, Glute smash, T-Spine Smash
Strength: Front Squat – working off your 1RM Front squat – 1×5@60%, 1×5@70%, 2×5@75%. Beginners should instead perform 4 sets of 3-5 reps increasing in weight.
Conditioning: For time:
50 Double-under buy-in (scale to 1 minute of attempts for those without DUs)
3 Rounds of:
- 5 Thrusters (suggested weight 115/75lb)
- 12 Box jumps (suggested height 24/20″)
- 20m Lunge with plate locked out overhead (suggested weight 45/25lb)
100 DU cash out (scale to 2 minutes of attempts for those without DUs)
Finisher: Level II challenge – Toes-to-Bar, unbroken (don’t let go of the bar): shoot for 18 for Men, 12 for women
