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MONDAY 09192022

BACK SQUAT

EMOM x 10:


2-3 Back Squat @ 62-67%


Option 1: Got None


A. 10-12 reps of each ""step"" for quality:

1. Jump to pike


2. Tight and patient arch


3. Toes rise (spot them)


4. Hip drive + press down on bar w/ straight arms

*note: each step adds onto the previous one. Focus on not skipping the previous step as you add the next.



Option 2: Got Some


4 sets:


12 BFB

-rest 20 sec-

AMRAP-1 BMU (or accumulate 4 reps AFAP)


-rest 2 min btw sets-


WOD


16min AMRAP:


4 shuttle runs

1 rope climb

8 shuttle runs

2 rope climbs

24 wall-ball shots @ 20/14lbs to 10/9ft



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