SATURDAY

WARMUP
(3 ROUNDS)
50ft bear crawl down and back
10 empty bar bentover rows (SUB: Dumbbell bent over row)
10 air squats

PART A
(OT2:00 x 5 sets)
5 Front squats @65%

PART B
(EMOM x 21)
MIN 1: 10 empty barbell thrusters
MIN 2: 10 DB bent over rows
MIN 3: 10 v-ups

CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL
LEVEL 0: 20/15# DB per hand
LEVEL 1: 30/20# DB per hand
LEVEL 2: 40/25# DB per hand
LEVEL 3: 50/35# DB per hand

PART C
(10 rounds)
100m run or 20 mountain climbers
10 burpees
10 KB or DB swings

CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL
LEVEL 0: 20/15#
LEVEL 1: 30/20#
LEVEL 2: 40/25#
LEVEL 3: 50/35#

EQUIPMENT SUBTITUTE

*CHANGE FRONT SQUAT TO DUMBBELL FRONT SQUAT x 15 reps

CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL
LEVEL 0: 20/15# per hand
LEVEL 1: 30/20# per hand
LEVEL 2: 40/25# per hand
LEVEL 3: 50/35# per hand

*CHANGE BARBELL THRUSTER TO DUMBBELL THRUSTER

CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL
LEVEL 0: 20/15# per hand
LEVEL 1: 30/20# per hand
LEVEL 2: 40/25# per hand
LEVEL 3: 50/35# per hand

STRETCH