Warmup

• EMOM x 12-15mins
• 1st – 3-4 Goblet Tall Box Step Down 2111
• 2nd – 5 Tall Box Jump
• 3rd – 30sec Row (increase pace per round)

+

3-4mins Lower Body Mobility

• Squat Flow Movements  https://youtu.be/9rQIgsro03c
• Goblet Box Step Down https://youtu.be/f6Aehc2q5rE
• Tall Box Jumps https://youtu.be/f6Aehc2q5rE 
• Row https://youtu.be/gON7XC5WxCM
• Squat Flow Movements https://youtu.be/Yo55p6k0oIA

A) Hang Muscle Snatch Complex

• 2 Hang Muscle Snatch Above Knee
• 2 Hang Muscle Snatch Below Knee
• rest 90sec x 4 sets 
  
• Hang Muscle Snatch https://youtu.be/9S47tQ9vk4U

B) Banded Box Squat

• 21X1; 4,3,2,3,4; rest 2mins
• *Make the second set of 3 and 4 tougher than the first. Set of 2 can be heaviest set. These are meant to be TOUGH SETS.
• Demo video https://youtu.be/Nwx_xD5YKmc

C) Mixed KB Rack Overhead Step Up

21X1; 4-6reps/leg x 3 sets
rest 60sec between legs
Demo video https://youtu.be/RBWVnqEeDFQ

D) 3-5 Rounds Increasing Effort

• 8 Burpee Box Jump 24/20″
• 10/8 Cal Assault Bike
• 8 Dual KB Thrusters 53/35
• 10/8 Cal Row
• 8 Dual KB Rack Squats 53/35
• rest walk 2mins between rounds
  
• *Every set increase your RPMs on the Assault Bike and Rower
  *Same as weeks past. Terminate after set 3 or 4 if quality or pacing is falling off. 
• Burpee Box Jump https://youtu.be/CJTG76102Ks
• Assault Bike https://youtu.be/YAehhfg3DD8
• Dual Kettlebell Thruster https://youtu.be/5-mxMxigTfw
• Row https://youtu.be/gON7XC5WxCM
• Dual KB Rack Squat https://youtu.be/U-8AxRHCr3M