3 Rounds
5 Forward Arm Circles into 5 Reverse Arm Circles (each side)
5 Inchworm to Push Ups
5 World’s Greatest Stretch (each side)
10 Dynamic Squats
10 Banded Pull Aparts (OR 5 Bodyweight Renegade Row (each side))
Athletes Notes
3 sets
12-16 alt Goblet Cossack Squat (50/35 or backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Workout Flow
12-16 Goblet Cossack Squats (alternating)
-rest 2:00-
12-16 Goblet Cossack Squats (alternating)
-rest 2:00-
12-16 Goblet Cossack Squats (alternating)
Scaling
Lower weight or substitute bodyweight Cossack Squat
EMOM x 12
minute 1: 12 Thruster (2×50/35 or Backpack)
minute 2: Max Chin Ups or Supinated Bent Over Row (2×50/35 or Backpack)
minute 3: Rest
*Score is chin up/row reps for each set.
Athletes Notes
Demo Videos
Workout Flow
0:00-1:00: 12 Thrusters
1:00-2:00: Max Chin Ups
2:00-3:00: Rest
3:00-4:00: 12 Thrusters
4:00-5:00: Max Chin Ups
5:00-6:00: Rest
6:00-7:00: 12 Thrusters
7:00-8:00: Max Chin Ups
8:00-9:00: Rest
9:00-10:00: 12 Thrusters
10:00-11:00: Max Chin Ups
Scaling
EMOM x 12
minute 1: 12 Thruster (2×35/25 or Backpack)
minute 2: Max Supinated Bent Over Row (2×35/25 or Backpack)
minute 3: Rest