WARMUP
CORE - Tabata
Scissors
Single leg vups
STRENGTH
Deadlifts
For load:
Deadlift
10-8-8-6-6
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.– Perform a new set every 3:00.
WOD
RX
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Level 2
AMRAP 9:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target / box / medball
Level 3
AMRAP 9:
6 burpees
8 alternating step-back lunges
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
5+ rounds; 8+ for advanced athletes.
Burpees at a steady pace in under 1:00 each round.
Alternating single-leg squats in under :30 in the early rounds.