Undisputed SC – Eagan – Cross-Training

Level 1

Four Rounds:

10 Goblet Squats

6-8 (per arm) *Half Turkish Get-Up

10 Ring Rows

Rest 30 seconds between movements; 60 seconds end of round

*Bottom half only, butt stays in contact with ground

Goblet Squat (4×10)

Level 2

about 7 minutes to work up to first set of back squat

complete 5 x 3-5 reps as heavy as possible, same weight across

rest 2-3 minutes between sets

Back Squat (5×3-5)

ALL: Metcon (Time)

4 Rounds for Time

12 (6/6) Walking Lunges (east to west)*

6 Toes to Bar*


Weighted Goblet Walking Lunges 50/35

12 Toes to Bar