4 SETS (:15 e/ MOVT)

MOVT 1 – Mountain Climbers

MOVT 2 – Groiners

MOVT 3 – Lunges

MOVT 4 – Up-Downs

1 SET= MOVT 1-MOVT 4.

Into…

2 ROUNDS

10 DB Goblet Squats*

8 Low Box Jumps*

10 Deadbugs

:30 Bottom of Squat Hold

*RND 2 complete DB Front Squats & higher Box Jumps.

4 DB Front Squats (50/35)

6 DB Goblet Lunges

8 Box Jumps

(Score is Rounds + Reps)

KG DB: (22.5/15)

4 DB Front Squats (35/20)

6 DB Goblet Lunges

8 Box Jumps

(Score is Rounds + Reps)

KG DB: (15/10)

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)

4-5 Low Ring Banded Transitions*

*Loop band thru a lot pair of rings and sit on the band. Lean back, extend legs out, and extend arms until fully extended. Slightly raise the legs and then sweep them behind you and you sit thru the rings. The press out of the dip is optional.

-Rest As Needed b/t Sets-

(No Measure)

1 Ring Muscle-Up or 2-3 Feet Assisted Muscle-Ups

(No Measure)