Warm Up
Repeat For 5 Minutes
15 Kang Squats
15 Mountain Climbers
5 Burpees
Strength: Front Squats
Every 2:15 Minutes On The Minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
WOD
21-15-9 Reps For Time
ELITE
Back Squats (205/145)
Burpees
COMPETITIVE
Back Squats (155/110)
Burpees
PERFORMANCE
Back Squats (115/80)
Burpees
Stimulus Points
Fast Paced Workout, Go Unbroken
Do The Back Squats From A Rack Or Squat Stand
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Side Plank Right
Even Minutes) 30 Second Side Plank Left
Cool Down & Dismissal
Quad Stretch
Hip Flexor Lunge Stretch