Warm Up
3-4 SETS
30 Single Unders
10 Glute Bridge-Ups
10 Air Squats (Slow Descent, Quick Stand)
10 Scap Push-Ups Quick
:20 Walking Rest b/t Sets-
Skill
5×5*
Back Squat
*Keep weight moderate.
Workout
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat
Russian KB Swings
Pull-Ups
-Hard Cap 12:00-