A. GENERAL (8-12:00)
EMOM 8-12
Min 1 - 0:45 Bike
Min 2- 0:45 Samson Stretch Reverse Lunges
Min 3: 0:45 Squat Thrust
Min 4: 0:45 Banded Monster Walk

B. MOBILITY / ACTIVATION (3:00)
Adductor Rockbacks
10-15/Side

C. SPECIFIC (6:00)
- 10 Wide Stance Air Squats, pause in bottom for 2 seconds
- 10 Cossack Squats
- 5/5 Quadruped Firehydrants
—-
Go Over points of Performances of each movement.

C2. SPECIFIC (3-5:00)
Set up and Go over movements for workout.

4 Sets
10/10 Drop Lateral Lunge
10/10 Curtsy Lunges

Rest 1:30-2:00 Between Sets

Score: Checkmark
Time Cap: 12:00
Kilograms: N/A

Scaling Options
Beginner
6/6 Lateral Lunge
6/6 Curtsy Lunges

Intermediate
As written

For Time:
21-18-15-12-9-6-3
Calorie C2 Bike
42-36-30-24-18-12-6
Air Squats

Score: Time
Time Cap: 14:00
Kilograms: N/A

Scaling Options:
Beginner
For Time:
18-15-12-9-6-3
Calorie Bike
36-30-24-18-12-6
Air Squats

Intermediate
As Written

Plank Bird Dog
3 x 8-10/Side

Goal: Transverse Core