4 16

WARMUP

3 sets -   8 min cutoff
8 Front Squats w/Barbell - focus on staying upright.
10 KB Press (light) - shoulder activation.
12 Low Box Step-ups - driving with the heal.
8 Bodybuilders - tight midline.

Then
Suprapatellar Smash & Floss - 1:30 ea/s
Olympic Wall Squat - 2:00 min
Super Front Rack   1:30 ea/s

Strength

3 Rnds
 8 Front sq

WOROUT 

14 min AMRAP   - goal   4+ rnds

• 14 KB  Bx Step-ups - (53/35) - 24/20”
                              OR    (35/20) - 20/16"
                                 OR     (18/9)  - 12/10"
• 8 Ring Rows -  Elevated
                              flat / suitcase
                                 elbow
• 20 abmats

 BONUS

12 Stiff Leg Sumo DL

12 Dual KB Bent over Row

20 Banded Lat Pull-down

           x 3