a) WARM UP:
3 Rounds:
- 3 Scap push ups
- 6 Beat swings
- 9 Air squats
Then grab a bar and start warming up for some back squats. |
b) STRENGTH:
Back squat work – %age based on your front squat.
- Minutes 1-7 – 2 Pausing Back Squats @ 65% of 1RM Front Squat
- Minutes 7-10 – Rest
- Minute 10 – 7 Front Squats @ 55%
- Minute 13 – 7 Front Squats @ 57%
- Minute 16 – 7 Front Squats @ 59%
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c) WOD:
4 Rounds:
- 21/18 Calorie Row (21 cal air assault or 35 cal air bike)
- 18 Thrusters (65/45)
- 15 Pull Ups (scale: jumping)
Time cap: 20 mins
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d) ACCESSORY WORK:
Not For Time:
30-20-10
- Hollow rocks
- Superman rocks
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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