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Bike, Row or Run:
3-min
2xs:
8ea Single Leg DB Deadlift
6ea DB Alt. Cossack Squat
:45 Alt. Dead Bug
1x:
6 Burpee w/ Dumbells
6 DB Front Squat
4 Burpee w/ Dumbells
4 DB Front Squat
Notes: Lighter load than workout weight.
10-9-8…1
Burpee w/ Dumbbells (50’s/35’s)
DB Front Squat (50’s/35’s)
Goal: Sub 12 min
Scaled Version
8-7-6….1
Burpee w/ Dumbbells (35’s/25’s)
DB Front Squat (35’s/25’s)
Goal: Sub 12 min
3 Rounds For Quality
20 Weighted Sit Up
200′ Double KB Front Rack Carry (70’s/53’s)
Notes: Rest as needed between rounds.
75 Lying Banded Leg Curl
100 Seated Calf Raises
