Warm-up
Dynamic Warm-Up in Square
30/:15
-Lateral High Knees
-Butt Kickers
-Ice Skaters
-Duck Walk
-Single Leg DL to High Kick
-Up/Over The Fence
-Burpee to Tuck Jump
Then
4 Rounds
:30/:15
Double Under or Triple Under attempts
Then
“Bring Sally Up” Squat Challenge with mini band
Strength
E2MOM14
Front Squat
- 5 Reps
- 5 Reps
- 3 Reps
- 3 Reps
- 2 Reps
- 2 Reps
- 2 Reps
Start around 65% of your 1 RM and build throughout the intervals
WOD
Tabata- 20s work:10s Rest x8
1. Wallballs
Rest 1 Minute
2. Double Unders
Rest 1 Minute
Repeat With ½ Tabatas
4 separate scores
Lowest number of reps for the intervals of each tabata
Extra Work – Active Recovery
1000m Row Easy
-Then-
8 Rounds
20|15 Cal Bike
250m Row
-Then-
1000m Row Easy