May 13, 2025 – Performance

General Warm-up
Three rounds of:
40 yards per side x Kettlebell or Dumbbell Suitcase Carry
10 reps per side x Single Arm Kettlebell or Dumbbell Romanian Deadlift
10 Double Arm Kettlebell Row

Complete 5-7 reps of each task:
Front Rack Lunge On Each Leg
Pause Front Sqaut
Good Morning
Front Squat
Front Rack Reverse Lunge

A.
Take 10 minutes to build to 90% Front Squat weight and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

Hip Flexor Stretch x 20-30 seconds per side

B.
Full Effort
Four rounds for time of:
12 Front Squat (135/95 lbs)
15 Bar-Facing Burpees

Goal – < 7 Minutes
Cap – 10 Minutes

Full Victory
Four rounds for time of:
12 Front Squat (115/75 lbs)
15 Burpees

Goal – < 7 Minutes
Cap – 10 Minutes