WARMUP
500 Meter Row
Then 2 Rounds:
12 Good Mornings (empty barbell)
12 Scorpions
12 Glute Bridges
12 Inch Worm to Spiderman Elbow Drops
12 Cossack squats
5R/5L Box Step Ups
STRENGTH/SKILL:
4 Supersets
A. Back Rack Barbell Step Ups – 5 each leg – AHAP
B. 5 Weighted Pull Ups – AHAP
C. 10 Goblet Squats (focus on full range of motion, driving knees out and keeping your chest upright)
All 4 sets should be heavy working sets. Work up to heaviest weight possible.
WOD:
7 Min AMRAP
Burpees
