Lower Body Strength

Mobility/Warm-up

Every Minute on the Minute for 4 minutes:

4 Single KB/DB Overhead Squats (2 each arm)

—2 minutes transition—

Working Sets

Every 90 seconds for 7:30 (5 sets):

4 Overhead Squats

MetCon:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

Calorie Row

Devil’s Clusters

Rest

*Pace Goal: 80-100 total reps

*Devil’s Clusters: burpee, squat clean into a thruster

*start some on row and some on clusters as needed, everyone resting at the same time

Beginner: MB

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95