5 sets of

– 10 Lateral Lunge Steps / Cossack Squats

– 10 Sit-Ups

– 10 Flutter Kicks

Then 400m Lunge Walk Unweighted

5 minute Step-Ups (45#/35#)

1 minute Rest

4 minute Step-Ups (45#/35#)

1 minute Rest

3 minute Step-Ups (45#/35#)

1 minute Rest

3 minute Step-Ups (45#/35#)

10 minute AMRAP :

Step-Ups (45#/35#)

Goal Pace: 15-20 step ups per minute/1 rep every 4 seconds or decrease the weight

Air Squats 
Kettlebell Swings
Double-unders 
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar

Wallball

100 Step-Ups for Time (45#/35#)

Back Squat

55%x5, 65%x4, 75%x3, 85%x3, 85%x3, 85%x3

5 sets of

– 10 Lateral Lunge Steps / Cossack Squats

– 10 Sit-Ups

– 10 Flutter Kicks

Then 200m Lunge Walk Unweighted

Overhead Squat 7-7-7-7-7

2 Rounds for time of: 
400m run 
12 Push Press, 115/80 
12 Pull-ups 
*Rest 5 minutes & repeat.

1000m run 
Push Press
Pull-ups 
Overhead Squat
800m run 
Thrusters
5k.