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
Comments