12-6-17

12-6-17

WARM-UP

3min Row Or Bike

50′ Alternating Deep Lunge w/ a PVC Pass Thru

60sec Dead Hang Ring Stretch


STRENGTH

20Mins Max

TEMPO OVERHEAD SQUATS

-5 sets of 5 reps

(*3secs down/2sec in bottom)

*Beginners scale to front squats….back squats if need be.


WOD

EMOM-every 2mins for 8mins

-Row (16/12)(+20/16) Cals

-Max Body Weight Alternating Lunges in remaining time

 

-REST 2MINS-

 

EMOM-every 2mins for 8mins

-50′ Shuttle Sprints- 5 reps

-Max Box Jumps(24/20)(+30/24) in remaining time

_____________________________

*Step down on every box jump….do not jump off the box

*On the shuttle sprint you will sprint down 50′ and sprint back to complete 1 rep

*Your score will be total lunges + total jumps added together

*Scale as needed to aim for about 45-60secs of work on the body weight exercises each time

 

 

 

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