Feburary 3, 2025 – Performance

General Warm-Up

Bike for 2 minutes

…Then everyone grab a KB

10 Kang Squat
Goblet Squat Hold + OH Press x 10
10 / side Single Arm Front Rack KB Squat
60 Seconds Wrist Stretch

A.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat x 2-3 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform…

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)