Warm up:

3 Rounds

:20 Standing Wide leg forward fold

10 Cossack Lunges (total)

10 Strict press

10 split squats each leg (feet stay stationary)

Build:

Every 2:00 x 4 sets:

10 Alt. Front Racked Lunges

5 Tempo Front Squats @ 3331 Tempo

Conditioning:

5 Rounds for time: 15 Min Cap

12 Thrusters

20 Situps

*Weight should be something you can do at least the first 3 sets of Thrusters Unbroken with

Cooldown:

Saddle Pose x :30

Quad Smash with Barbell or KB x 1:00 each