1. Front Squat 3 sets of 3
2. Guys 3 sets of 10 Bar MU 90 sec rests. Girls 3 sets of 8 with 90 seconds rests.
3. For time
70 kb swings 55/35 lbs
50 C2B
70 Hand release push ups
50 Toes to Bar
70 Goblet squats 70/55 lbs. For the goblet squat hold a kb to your chest/neck area and do squats.
4. 2 minutes of flutter kicks. Try to do one set. Stop the watch if you have to rest and start it when you begin again.
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