Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Inchworms, 60 Seconds
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Into
15 Air Squats
10 Kettlebell Swings (Lighter Weight)
12 Scap Push-Ups
8 Push-Ups (Full, Knee, or Elevated)

Strength

Back Squat

Every 1:30 on the Minute:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep

Into
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

15 Minute AMRAP

COMPETITIVE

10 Air Squats
8 Kettlebell Swings (53/35)
10 Push-Ups

PERFORMANCE

10 Air Squats
8 Kettlebell Swings (35/25)
10 Elevated or Knee Push-Ups

LIFESTYLE

10 Air Squats
8 Kettlebell Swings
10 Elevated Push-Ups