A. GENERAL (6:00)2 sets1:00 Walking Lunges1:00 Cossack Squats: 0:30 Hollow Hold0:30 Superman Hold
B. MOBILITY / ACTIVATION (1:00)1:00 90/90 Hip Switch + RaiseC. SPECIFIC (3:00)1 set, Empty bar6 Kang squats6 Alternating forward lunge6 Alternating backward lunge6 Back squat—Begin ramp up (5-7:00)
C2. SPECIFIC METCON (3:00) @ workout weight or starting lighter5 Russian KBS5 Beat Swings–5 KBS 5 TTB / Swinging leg raises / Hanging knee raises
TC: 14 MinScore: Weight
Scaling optionsBeginner4 x 6 @ Technical
IntermediateAs written
3 x 3 Min amrap, rest 1:30 min between
10 KBS @ 53/35 lbs10 Alternating Goblet lunges @ 70/53 KB10 TTB
Score: Total Rounds & RepsTC: 12 minutesKG: 32/24
Scaling OptionsBeginner10 Russian KBS @ Light/mod10 Alternating unweighted lunges 10 Hanging knee raises / Sit-ups
Intermediate L110 KBS @ 35/26 lbs10 Alternating Goblet lunges10 Swinging Leg Raises
Intermediate L210 Russian KBS @ 53/35 lbs 10 Alternating Goblet lunges 5 TTB
Bulgarian Split Squat3 x 5/5 @ Heavy for 5
Squat accessory & Stability