Monday
Warm-up
Warm-up
AMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps
Into…
1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)
Strength
Back Squat (5×5 (20×1))
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double Under
15 Wall Ball (20/14)|(14/10)
25 Double Under
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Slow Pedal on Bike
5:00 Slow Pedal on Bike
-Rest 2:00 b/t Sets-
*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.