WARM-UP
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
*Option to use DB as a Goblet Cossack Squats in the 3rd Round.
**Perform with PVC or BB
STRENGTH
3-3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy
BENCHMARK WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back
Leave a Reply