WARM UP

Front Squat

Build to a 1 RM in 15 mins

“The Parent Trap”

[On the 0:00]

For Time:

45 Front Squats LvL3/2/RX 135/95, Scaled 95/65

On the minute:

7 Bar-Facing Burpees

[On the 10:00]

For Time:

1 mile run

[On the 20:00]

For Time:

45 Burpee Box Jump Overs (24″/20″)

On the minute:

7 Toes to Bar

Score = Total Time

Additional Work:

• 300 double unders for time (before)
• Row Intervals (after)
  • 10 rounds, 1 min on, 1 min off
• Dumbbell Accessory (after)
  • 5 Sets:
  • 20 Dumbbell Weighted Sit Ups
  • 20 Dumbbell Seated Z Press
  • Rest 1 Min