Warm up

200m run
20 Hollow rocks
20 Super mans
20 SPC
200m run
20m Banded walk
20 Hollow rocks
20 Wall balls
200m run
20m Bear crawl
20m SL hops


Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

“Smooth Criminal”
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts 90/60kg