WOD
Warm-up
Dynamic Warm-ups
2 Sets
5 Inchworms
20′ Bear Crawl (quadruped)
20′ Prisoner Lunges
10 e/leg Single Leg KB DL (rig supported)
Strength
Front Squat + Back Squat:
3-4 Sets (building)
Perform 3 Front Squat (20X1), rest 15 secs, then right into 5 Back Squats (22X1)
Rest 2-3 minutes between sets
Tempo: descent, bottom pos, ascent, top pos
Conditioning
4 Rounds for Time (16 Minute Cap):
5 DB Burpee (50/35)
20′ DB Walking Lunges
10 T2B
3 Wall Walks
Rest 60 Seconds
DB Burpee: https://www.youtube.com/watch?v=AUmrtIzF4IE