Warm-up

3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats

*5 Reps Each Side

Strength

On the Minute x 9:
1 Tempo Front Squat @ 52X1

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

Work

“Singled Out”

3 Rounds:
1 Minute Wallballs @ 30/20
1 Minute Alternating Dumbbell Snatches @ 70/50
1 Minute Box Jump Overs @ 24/20
1 Minute Single Arm Dumbbell Clean & Jerks @ 70/50 (alternate every 5 reps)
1 Minute Calorie Row
1 Minute Rest

CompTrain

3 Sets For Quality:
:20 Second L-Sit (use dumbbells, parallettes, or boxes)
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat (static hold, no relaxing)

Rest as Needed Between Sets

7am E-Fit

3x10 DB box step ups

3x12 OH lunge steps

3x5 explosive box jumps

3x2 Turkish get ups/side

2x30 sec weighted Chinese plank (prone & supine)

CIRCUIT: 30 sec on, 15 sec off x2

1. Bench jump overs

2. shoulder taps

3. burpees

4. bike

5. prone swimmers

6. lateral hops

7. Tuck jumps