Warm up: Coach’s Choice
Strength/Skill: Back Squat
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 24 Minute EMOM
Minute 1: Row
Minute 2: Wall Balls (20/14)(14/10)
Minute 3: Bike Erg
Minute 4: Burpees
Stimulus/Focus: Complete as many reps as possible for each movement in each minute. Your score will be your total reps. You will complete each movement six times.
Cool Down: Tabata Side Plank Holds