WARMUP

Silverback Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

STRENGTH

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

WOD

“Outside the Box”

AMRAP 20 min

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)

Score = boxjumps

Subs=

150 m row

10/7 cal assault