Warm-up X 3 sets 

Lateral Step-ups – 5/leg (w/ 3 sec neg)

Single Leg Glute Bridges – 30 sec/ leg

Quadrupled Rocking (wrist stretch) – 30 sec


Front Rack Step-up Test 

Warm up to a weight you believe is about a 10RM. Then perfrom max reps on the right. rest 2:00, then max reps left.

*height of the box set to the top of your knee cap. Use plates as needed to fix height


5 Rounds For time
15/10 cal bike
10 Wall Balls 20/14
5 hang power cleans – 135/95