1. Movement Prep/Activation
Hip Halo Warmup
-into-
10:00 AMRAP
5 Front Squats (build across)
10 Lateral Bar Hops
5 Up-downs to Seal Pose
10-sec sandbag bear hug hold

2. Workout Prep
With Partner
2 sets:
3 Front Squats (each)
2 Bar Facing Burpees (each)
10m Sandbag Carry (each)
*build in weight and practice changing in and out of movements

25 CAP

Teams of 2

21-18-15-12-9-6-3
Front squats (115/75) | RX+ 135/95
Bar-facing burpees
150m Farmers Carry (2x35/25) | Rx+ 50/35
 

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality
• 12 Plate Front Raise @ moderate weight – maintain quality
• 8 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality
• 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Pistols: Week 5 Day 2

Prep: accumulate 2 minutes of Goblet Dorsiflexion

10 minutes - 30 seconds of work/30 seconds of rest

Odd Minute:

• Advanced: Weighted Pistol Squat (Hold 10/5lb dumbbell)
• Intermediate: Alternating Pistol Squats
• Beginner: Deck Squats or Box Pistol Squats (touch foot to the ground or keep at 90 degrees)

Even Minute:
30 second Assault/Echo Bike Sprint for Max Calories

Alternative Option: same as above, but with air squats as the odd minute option

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)

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