CRUNCH CAKES

Front Rack Lunge (10-10-10-10-10)
In place, per leg. Use barbell, dumbbell or kettlebell. Move well. Alternating EMOM with :30 hollow plank.
Invictus Sprint Chipper (Time)
For time:
5 Shoulder to Overhead (135/93)
10 Power Cleans (135/93)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

RX+ 185/123

Choose a weight you can do close to unbroken on the first set. DO NOT over-estimate – always under estimate. This is loaded cardio. Be safe. If you’re not sure, go light and quick vs. slow and heavy. Use dumbbells as needed.