A. GENERAL (5:00)
2 Rounds
:30 Shuttle Runs
25' Samson Stretch lunges
:30 Shuttle Runs
25' Banded Monster Walk

B. MOBILITY/ACTIVATION (2:00)
Elevated Banded ankle rocks
- 10 Reps / side @ 5 second hold in compression

C1. SPECIFIC (6:00)
- 5 Pause Back Squats, Empty Bar
- 5 Tempo Back Squats, Slow Eccentric and fast Concentric
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- Begin Ramp up

C2. SPECIFIC (6:00)
Kettlebell Swing
- 5 Single Russian Swings
- 2 x 5 Kettlebell Swings
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Walking Lunges
- 25' Walking Lunge steps, Unweighted
- 25' Workout Weight & Grip Walking Lunges (1 Dumbbell + 1 Kettlebell)

6 sets of
2 Back Squats, Ascending
3 Counter Movement Jumps

Rest 1:00-1:30 Between Sets

TC: 15 Minutes
Score: Weight

Scaling Options
Beginner
5 x 3 @ 31x1 tempo

Intermediate
As written

5 rounds for Time
20 Kettlebell Swings @ 53/35 lbs
50' Mix Grip Walking Lunges @ 53/35 lbs & 50/35 lbs

Score: Time
Time Cap: 14:00
Kilograms: 24/16 & 22.5/15, Beg: 12/9, Int: 20/12 & 15/9

Scaling options
Beginner
20 Russian Kettlebell Swings @ 26/18 lbs
50' Unweighted Walking Lunges

Intermediate
20 Kettlebell Swings @ 44/26 lbs
50' Mix Grip Walking Lunges @ 44/26 lbs + 35/20 lbs

Poliquin Step-ups
3 x 10/10

Goal: Knee Health