Warm up: Coach’s Choice
Strength/Skill: Back Squat + Back Rack Lunge + Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat.
Back Squat + Back Rack Lunge + Back Squat
10 x 1
Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex every minute on the minute for 10 minutes.
WOD: 15 Minute GAFAP
Kettlebell Complex (1.5/1)(1/25#)
Burpees over Kettlebell
5 Shuttle Runs (25 Feet Out and Back)
*Begin with 3 reps of the complex and burpees and increase by 3 each time (3, 6, 9, 12 . . . ). Shuttle runs stay constant at 5 each time.
*Complex: 1 Goblet Squat + 1 Goblet Lunge L + R (One KB)
Stimulus/Focus: Aim to complete the complex reps unbroken. Find a steady pace on the burpees. Keep moving on the shuttle runs.
Cool Down: 3 Rounds
100 Meter KB Farmer’s Carry (Switch Sides at Turn Around Point)
20 Standing Oblique Crunches with KB (10 per side)