Recommended Warm Up (10 Minutes):

400m Run


With a med ball, bear hugged against your chest, work on breathing

5 Wide stance squats

5 Norman stance squats

5 narrow stance squats

10 Crossack squats each leg


Front Rack Stretch


For Time:


Muscle Ups

Double Dumbbell Front Squat (50/35#)

Burpee Box Jump Overs (24/20”)


Time Cap = 15 Minutes


*You can use dumbbells or kettlebells for the squats.  If you have a large class, staggering the start by 1 minute worked well.  Face the box on the burpee box jump overs.


Scaling Options:

Muscle Ups or 2x Pull Ups


Bottoms-Up Front Squats (25 Minutes)

1-1-1-1-1-1-1-1-1-1 (10 Singles)


*Looking for something decently heavy for the day that you can keep it together and repeat for 10 total reps.  Do these every minute on the minute.  These squats start from the bottom of the squat and end at the bottom of the squat.  Set you bar at a height that you can get under the bar at about parallel and then stand the weight up from there.  You are working on gaining tension before lifting.  Slow on the way down so you don’t miss the J-Cups when setting the bar back on the rig!

Skill Work