A. GENERAL (3:00)
2 rounds
10 Samson Stretch Lunges
5' Inchworms
10 Alternating Lateral Lunge

B. MOBILITY / ACTIVATION (2:00)
Lateral Step ups, knees over toes
1-2 x 6/6

C1. SPECIFIC (6:00)
Front Squat
5 reps @ 5.2.X.1, Empty bar
----
Ramp up to first set of 10 in sets of 5

C2. SPECIFIC (6:00)
Box Jumps
6 Step ups
3 x 4 Hops + 1 Jump, Step down
6 Box Jumps + Step down
—
6 Forward Lunges Unweighted (focus on knees)
6 Front Rack Forward Lunges, empty bar
6 Forward lunges, Workout weight

Amrap 18 minutes
18 Box Jumps @ 24/20", Step down
18 AbMat Sit-Ups
18 Forward Lunges @ 95/65 lbs

Score: Rounds & Reps

TC: 18 minutes
KG: 43/30, Beg: 20/15, Int: 35/25

Scaling Options
Beginner
12 Low Box Jump
12 AbMat Sit-ups
12 Forward Lunges @ 45/35 lbs or Unweighted

Intermediate
18 Box Jumps @ 24/20"
18 AbMat Sit-Ups
18 Forward Lunges @ 75/55 lbs

Plank Bird Dogs
3 x 10-20 reps

Goal: Transverse Core Work