Ladder x 2, 4, 6, 8… reps each exercise = 5 min cut off

  • Warrior Maker (renegade row to thruster) (medium db)
  • Rear Lunges (medium db)
EMOM = 4 min
  • Squats x8-10 (heavy db)
  • Rest for ROM
Timed 40 sec x 2 Rounds, then switch = 8 min total
Group A
  • Suspension Pistol Squats Right Leg
  • Suspension Pistol Squats Left Leg
  • Suspension Inverted Rows
Group B
  • High Step-Ups Right Leg (heavy db, high bench)
  • High Step-Ups Left Leg
  • Bent Over Row (heavy db)
AMRAP = 4 min
  • Deadlifts x 10-12 (heavy db)
  • Weighted V-ups x 10-12 (1 medium db)

Recovery:

  • Foam Roll - Quads, Glutes, Hamstrings