*Fall Wholeness Challenge Sign-up HERE


1) Front Squat: 10-8-6-4-2 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) D-Ball Bear Hug Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading.

3) 7 minute AMRAP:

10 Burpee Box Jump Overs 24/20

10 Dumbbell Hang Power Cleans 35/25

Extra Work:

4) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE