thursday

Warm-up

​3 ROUNDS
10 PVC Pass Thrus
10/10 Around the World PVC Pass Thrus
10 Tempo Air Squats (3111)

Into… 

3 ROUNDS
10 PVC Overhead Squats
10 Alt. Samson Lunges
10 Bootstrappers

Skill

​3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat

(No Measure)

Metcon

4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer's Hold. Switch position at :30 mark.

(No Measure)