WARM-UP

Banded Glutes

-into- 3 sets:

• 10 Box Step Ups
• 3 Deadbugs (get it right)
• 30-Second Plank
• 5 Back Squats (Build in weight, stay light)

STRENGTH

• 15 mins to establish a Heavy 10-rep Back Squat
• *Rest a little longer than normal between sets when you reach heavier weights *

WORKOUT PREP

With Partner – 3 sets:

• 4 Box Step Ups (each)
• 1 Power Clean (build in weight)

“TATER TOTS”

FIRE

Teams of 2 – complete for time (18min cap):

• 300 Box Step-ups (20” all athletes)
• Every 2:00 (including 0:00) perform 4 Power Cleans (80/55)
• *Share the 300 box step ups between partners*
• *Each athlete does 2 cleans each time*

WATER

• 60/45kg

EARTH

• 200 Box Step-ups
• Own weight