Thurs 17th September

WARM-UP

3 ROUNDS

• 10 PVC Pass Thrus

• 10/10 Around the World PVC Pass Thrus

• 10 Tempo Air Squats (3111)

Into...

3 ROUNDS

• 10 PVC Overhead Squats

• 10 Alt. Samson Lunges

• 10 Bootstrappers

SKILL

3 SETS FOR QUALITY

• 5 Tempo Overhead Squat (3131) (20/15)

• 10 Alt. Cossack Squat

(No Measure)

WORKOUT

4 SETS FOR QUALITY

• 10/10 Bulgarian Split Squats (25/20)

• 1:00 Crossbody Hold (:30 each side)*

• 10 DBL KB Tempo Front Squats (30X1)

• 1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer's Hold.

Switch position at :30 mark.

(No Measure)