A) 3 Rounds:
10 Calorie Row
10 Walking Lunges
10 Calorie Bike
B) 2 Rounds:
40 Plank Hold
20 seconds Rest
Then 2×8 at 90% of heaviest 8 rep
Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.
Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!
5 Rounds for Time:
15 Wall Balls, 20#/14#
Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.
Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.