2 sets
5 bootstrappers + Deep Squat reach
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (empty bar, build across sets)
5 tempo Push Ups 3-1-1

Level 3 (RX'd)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken from the rack.

Level 4 (RX+)

AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (155/105)
12 Push Ups after each set

Level 2
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (115/80)
8 Push Ups after each set

Level 1
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Dumbbell Squats (light)
6 Bar Push Ups after each set

• Target Rounds: complete the round of 10 Back Squats
• Minimum Round before scaling: into the round of 8
• Back Squats: Weight needs to be light (about 40% or less of 1RM Back Squat)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Seconds Pigeon Stretch Drops
1 Minute Posterior Shoulder Smash Shoulder
1 Minutes QL Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.