A
Coach Led Warmup
(10 min)

B
Back Squats
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(25 min)

C
9 min AMRAP
10-20-30-40... double-unders
5-10-15-20... KB lunges (53/35lb)
5-10-15-20...V-ups
*Add 10 reps to DU and 5 to lunges/V-ups to each new round
*For lunges, use 1 KB in the front rack.

D
3 Rounds
50' suitcase carry, ea
1:00 plank
*rest to recovery between rounds
(10 min)