Part 1] Low Intensity Steady State
• 3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete full body mobility video

Part 3] Complete Lower Body Activation + Prep Work

Part 4] Strength | 5 Rep Max Front Squat
You can utilize kettlebells, dumbbells, or a barbell for this test just ensure you retest with the same tool you used on week 1.
Hit some warm-up sets. Start light and complete a few sets of 2-3 reps increasing in weight till you are close to your goal weight. Rest 2-3 minutes before you attempt your 5 rep max. [highly suggest you film yourself to compare week 1 video]

Testing out our 5 rep max Double Kettlebell Front Rack Squat again.

If you missed week 1 then this is still a great opportunity for you to test yourself to see where you are currently at strength wise. The more data the better for future programs! 🤙🏽

Part 5] Strength + Conditioning
Treat this as one big workout 2 rounds of A,B,C with 60 sec rest between sections and 2 full minutes between rounds!

A] 3 min AMRAP
Complete as many unbroken flows as possible. Rest when needed.
- DKB Swing
- DKB Clean
- DKB Press
- DKB Snatch or Thruster

REST 60 SECONDS

B] 3 min AMRAP
Complete as many unbroken flows as possible. Rest when needed:
- Unload Beast Wave
- 2 Front Steps
- 2 Front Kick Throughs (or fakes)
- Loaded Beast Sprawl

REST 60 SECONDS

C] 3 min AMRAP
Complete as many unbroken flows as possible.
Rest when needed:
- DKB Push-Up
- DKB Squat Clean + Press
- 2 Side Kick Throughs
- 2 Crab Reaches

REST 2 MINUTES THEN REPEAT A,B,C