Warm up
400m run with medball
21-15-9
medball swings
medball jack knives
5 minutes stretching quads and doing squat therapy
Strength (25 min)
EMOM 14
Odd- Low Bar Back Squat -1 heavy rep
Even- High Bar Box Squat- 3 reps fast
speed sets are typically more effective with accommodating resistance. Use chains or bands if you’d like and keep them on for the heavy single for the low bar back squat.
WOD
3 Rounds
500m Row
25 Wallballs
50 Double Unders
Rest 2 minutes
Games– Wallballs and Dubs unbroken