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Monday 01252022

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

  1. 6 Bulgarian split squats (each leg ) db / kb

  2. 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



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