-Warm Up-

3 rounds

200m Run

25’ walking lunges

10 KB RDLs

5/5 KB push press

10 goblet squats

10 Russian Swings

Rest 1 minute after each round



Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.


AmRaP 12

40 Plate Ground to Overhead (25/15)

40 Plate Lunges*

20 Toe to Bars

*Bear hug hold the plate . Athlete choice for forward or reverse lunge.