Warm-up

8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Lateral Box Step-ups

Strength

Every 2 Minutes x 3 Rounds:
12 Barbell Front Rack Reverse Lunges @ 55-60-65% of 1RM Front Squat
*Option to use Dumbbells

Work

“Frank The Tank”

5 Minute AMRAP:
Buy-in: 50 Wallballs @ 20/14
12 Deadlifts @ 185/135
12 Lateral Bar Burpees

5 Minute Rest

5 Minute AMRAP:
Buy-in: 35 Wallballs @ 20/14
9 Deadlifts @ 225/155
9 Lateral Bar Burpees

5 Minute Rest

5 Minute AMRAP:
Buy-in: 20 Wallballs @ 20/14
6 Deadlifts @ 275/185
6 Lateral Bar Burpees

Home Gym

5 Minute AMRAP, 5 Minute Rest, x 3 Rounds:

25 Air Squats
15 Deadlifts
10 Burpees Over Bar/Dumbbell

*Carry on where you left off at the end of the previous AMRAP