Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy (x15)
Wall Sits
Quad Stretch
Scapular Push Ups (x15)
Light KB Swings (x20)
Frankenstein Walks
Hip Mobility Drills
High Knees/Butt Kicks
2 minutes of run, row or bike

Skill Work
Front Squats
Front Rack Lunge

In teams of 2:
“Coolie Cripper”

5 rounds for time of:

10 Front squats (115/75)
15 Front rack Barbell Stationary Lunges (115/75)
20 Wall balls (20/14)
25 Box jumps (24/20″)
30 Double Under’s, each (modification: 75 single under’s each)

*One person works while the other rests. 30 minute cap