10min AMRAP
5 Single Leg Kb/Db Deadlift e/s
10 Lateral Band Walks E/s or Lateral step ups
20 Windshield Wipers (10/side)
30 mountain clmibers
*slow controlled movements with purpose to warm up and activate
Then..,
Back Squat @ 30X1
55% x 5
60% x 5
70% x 3
80% x 3
90% x max reps (Goal 2/3+)
* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. Stay hollow!!!
Then..,
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
DB Thrusters 50/35s
Toes-To-Bar
Burpees
You have a 15 min cap for this one.
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