STRENGTH PRIMER:

3 Rounds:

10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold (each side)
:30 Seconds Plank

STRENGTH:

#tempo front squats

On the Minute x 9:

1 Tempo Front Squat

Tempo: 

3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

*BeachFit will use KB or 2 DBs in Front Rack 

WOD:

#outside the box

Teams of 2 , AMRAP 30:

100 Meter Run, 1 Burpee Box Jump 

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Ex:

Athlete 1 completes 100m Run +1 Burpee Box Jump

Athlete 2 completes 100m Run + 1 Burpee Box Jump

Athlete 1 compltes 100m Run + 2 Burpee Box Jump

Athlete 2 completes 100m Run + 2 Burpee Box Jump

Continue in this fashion going up by 1 Burpee Box Jump per round