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Dynamic Warmup & Mobility: Minute 0 – 20
Spend a couple minutes rolling out your legs – Calves, Quads & High Hip Adductors
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40
Front Squat 6×2 @ 80%

Start with an empty bar for a set of 5-8 Tempo Squats, counting to 3 into the hole, then drive out of the squat. Then start adding weight to the bar for warm up sets of 1 – 2 reps increasing 30 – 50 lbs per warm up set. Once you reach your 80% Complete all 5 sets at the same weight for all 6 sets.

If you do not know your max, increase the weight to find a strong effort, then try to complete that weight for 2 sets.

Workout: Minute 41 – 60
For time:
Toes To Bar
Dumbbells Walking Lunges – 35 / 50

Dumbbells Lunges will be done with a set of Dumbbells. Focus on using all 5 Toes in with the back foot while keeping your Front knee over your front heel.


Complete 4 rounds starting every 5 minutes.
10 Goblet Squat
200M Kettlebell Carry – Run or walk, Carry it however it feels best. The last 2 rounds, no carry, just Run
5 Goblet Squats
20 Flutter Kicks
10 Bicycle Kicks
20 Supine Glute Bridges – Keep your feet squared forward hip with apart.


On a running clock

Minutes 0-18

15 Power Snatch 95/65
10 burpee box jump over 24/20
5 Bar Muscle Up

Min 18-24

6 Min to find:
1RM Clean and Jerk

Min 25-31

max cal assault bike sprint, until the 31 min mark, every min you will stop and perform 8 DB thrusters 50/35lbs