Monday

SKILL

 

Tabata Mash

:20 ON / :10 OFF

 

** Jumping Jacks

** Mountain Climbers

** Wall Ball

** Walking Lunges

—- Perform all 4 movements = 1 round x 4 rounds —-

 

STRENGTH

 

Back Squats (90% + 10lbs)

 

5 @ 50%

5 @ 60%

5@ 65%

 

Working Sets

 

3 @ 70%

3 @ 80%

3+ @ 90%

 

WOD

 

EMOM for 21 min

 

Min 1 = 5 HSPU + 5 Burpees Over BB

Min 2 = 5 Burpees Over BB + 10 Pull Ups

Min 3 = 12 Front Rack Reverse Lunges (155/105)

 

L1 = Min 1 = 5 HR Push Ups / Min 2 = Banded Pull Ups x 8 reps / Min 3 = 105/65-55

L2 = Min 1 = 3 Wall Climbs / Min 2 = 7/5 Pull Ups / Min 3 = 135/95