Warm-Up
Every Minute On The Minute, 9 minutes
Minute 1: Cardio Choice
Minute 2: 10 Russian KBS + 10 Goblet Squats
Minute 3: Mobilization Exercise
Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World's Greatest Stretch
Round 3: :60Thoracic Squat Rotations
Strength
Front Squat:
Every 2:30 minutes, 5 Sets
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 8 @ 65%
Set 5: 10 @ 60%
"LIV"
12:00 AMRAP
2/2 Burpee to Target 12''
4 Wall Ball Shots 9/6kg
4/4 Burpee to Target 12''
8 Wall Ball Shots 9/6kg
6/6 Burpee to Target 12''
12 Wall Ball Shots 9/6kg
8/8 Burpee to Target 12''
16 Wall Ball Shots 9/6kg
10/10 Burpee to Target 12''
20 Wall Ball Shots 9/6kg
12/12 Burpee to Target 12''
24 Wall Ball Shots 9/6kg
Continue in this fashion until time cap
Recovery
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Optional Accessories
12 Minute EMOM, alt each minute:
Min 1: 6-8 Wall Facing Handstand Push Ups
Min 2: 10-12 Dual Dumbbell Box Step Up And Overs, 24/20” 22.5/15
Min 3: 12-16 Alternating Barbell Cossack Squat
Min 4: Rest Minutes
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