Thursday 10/13/22


5×5 Banded Box Sumo Front Squat

– @50% 1RM Back Squat

– Red +200/ Blk -200

– Double Loop

– Box height directly below parallel

– 30”-45” rest between sets


24’ Time Cap

1200m Run

100 Alternating Lunges

800m Run

60 Russian Kettlebell Swings 70/53

400m Run

20 Goblet Squats

200m Run


8x1ea Single Leg Broad Jump

8×2 Speed Banded Deadlift @50%1RM

4×8 Kang Squat

4×8 Glute Ham Raises

4×25 Light Reverse Hyper

4×20” Hanging Flutter Kicks


2 Rounds

1000m Row

Rest 1’

3 Rounds

500m Row

Rest 1’

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