Warmup
For Quality:
2 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 5 Hand Release Push-Ups + 5 Bounding Jumps + 5 Medball Squat cleans
Then…
1:00 Push-Up down dog
1:00 Spiderman reach
1:00 Hollow Rocks
STRENGTH
BACK SQUATS
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
‘No weight strength ‘
Emom x10
6 Bulgarian split squats (each leg ) db / kb
Single leg glute bridge(leg on box or bench)
WOD
For Time:
100 Double Unders
4 Rounds:
15 Burpees to Target (6")
15 Wallballs 20 / 14 lb (10/9ft.)
100 Double Unders
4 Rounds
15 Burpees to Target (6")
15 Wallballs 20 / 14 lb (10/9ft.)
100 Double Unders
Time Cap: 28 Minutes