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[intro] PREP[/intro]

2 Sets:
10 Goblet Squats w/Counterbalance
10 Perfect Burpees
10 Hollow Rocks
50 Single Unders + 15-20 Double Unders


[intro] STRENGTH[/intro]

Pause Back Squat 8-8-8-8 @2301


Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

TIMECAP: 25:00


[intro] CONDITIONING[/intro]

For Time:
15-12-9-6-3 Burpee
Alternate With
30-24-18-12-6 Butterfly Sit-Ups
Alternate With
60-48-36-24-12 Double Unders


TIMECAP: 13:00


[intro] EXTRA WORK
EMOM 16, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 Superman Extensions w/pause @ top

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