Warm-up (No Measure)
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
*Option to use DB as a Goblet Cossack Squats in the 3rd Round.
**Perform with PVC or BB.
Strength – Back Squat (3-3-3-3)
3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy
(Score is Weight)
Workout – “SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
Cool Down – Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back
(No Measure)