Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball thruster
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 reps last week.
WOD
AMRAP 12
COMPETITIVE
15 Wall Balls (20 / 14)
10 Alternating DB Snatches (50 / 35)
5 Burpees Over DB
PERFORMANCE
15 Wall Balls (14 / 10)
10 Alternating DB Snatches (35 / 25)
5 Burpees Over DB (Step Overs Count)
LIFESTYLE
15 Wall Balls
10 Alternating DB Snatches
5 No Push-up Burpees Over DB (Step Overs Count)