Warm-up

Strength:

Every 2min x 10min

Front Rack Barbell Reverse Lunges x 12-16 reps @2111

*Major emphasis on the 2 second negative. The 2 seconds is ONLY on the way down. Don’t start counting on the step back. There’s also a 2 second pause at the bottom, not 0.

Conditioning:

5rds

10 Dumbbell Deadlift

5 Burpees

10 Dumbbell Lunges (farmer’s hold)

5 Burpees

10 Dumbbell Push Press

Rx 35/25

Rx+ 50/35

Time Cap 15min