Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 Minutes to Work to a Heavy Triple
Stimulus/Focus: Use 10 minutes to work to a heavy triple.
Back Squat: 10 x 1
Stimulus/Focus: Using the same weight from your heavy triple, complete one rep every 30 seconds for 5 minutes (total of 10 reps).
WOD: Two 8-Minute AMRAPs (4 Minute Rest)
8 Minute AMRAP
4 Burpees to Target
8 Alternating Lunges
12 Russian Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Keep moving. Aim for 8 rounds.
8 Minute AMRAP
4 Burpee Pull Ups
8 Alternating Reverse Lunges
12 American Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Keep moving. Aim for 6 rounds.
Cool Down: Tabata Side Plank Holds