3 Rounds
10 Rev Hand Spider Lunge
5 Squat to Bootstrappers
10 Alt Samson Lunge
5 Plank to Squats
then
1×400 M Run
Front Squats
Prep: (8 Minutes)
1×10 w/ bar, 4×5 working up
Every 2:30 x 6 (15 Minute Clock)
3 Front Squats @ 70% 1RM
Weight should be slightly above October 1 (5×5 at 85% of 7RM taken from floor)
For Time (18 Minute Cap)
Run 400m
21 Burpee Box Jumps (24”/20”)
Run 400m
15 Burpee Box Jumps
Run 400m
9 Burpee Box Jumps
Run 400m