Warm-up

2 Rounds For Quality:
8 Single Kettlebell Front Rack Reverse Lunges
30s Superman Hold

Strength

Back Squats Based on 5RM, Every 2 Minutes x 5 Rounds:
9 @ 60%
6 @ 70%
6 @ 80%
6 @ 70%
9 @ 60%

Work

“Front Loaded”
21-18-15-12-9:
Front Squats @ 115/85
Kettlebell Swings @ 24/16
Lateral Burpees Over Bar

15 Minute Cap

Home/Outdoor

21-18-15-12-9:
DB Squats
Single Dumbbell Russian Swing
Lateral Burpees Over DB