Warm-Up: 2 rounds: 10 air squats, 10 lunges, 10 KB swings, 30-sec plank Then: empty bar work (3x3 fast squats) Strength: Back Squat 5x3 @ 70% (fast up) Accessory: 3 rounds: 10 curtsy Lunges, 10 DB RDLs, 30-sec wall sit 4 Rounds: For Time 10 DB Renegade Rows 10 Jump Lunges 200m row 30 Dbl Unders

Warm-Up: 3 rounds:10 Roll & Reach 10 KB swings, 10 Mountain Climbers Light 100m jog together Accessory: 3x10 Reverse DB lunges +...

CORE 3 sets: 15 anchored sit-ups, 16 hip Touches , 20 Jack Knives