FOR TIME
30 – 20 – 10 – 5
Cal Bike
KB Swings
KB Goblet Lunges
Burpees
*30 of everything, 20 of everything, 10 of everything
POST WORKOUT STRENGTH
3 – 4 SETS (Time Pending)
10/10 Single Arm Supported KB Bent Over Row
8/8 Deficit Push-Up
:30 – 1:00 Hold of Choice
* Hold Options: Handstand, Hollow, Arch, Wall Sit, Chin Over Bar or Bar Hang
STRENGTH SQUAD PROGRAMMING
Hinge
Max Effort