WARM-UP
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into...
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to 2RM Back Squat
(Score is Weight)
WORKOUT
EMOM x 10 MINUTES
5 Back Squat (Athlete's Choice)*
10 Toes to Bar
*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.
(Score is Weight)