A.

Health + Fitness + Performance:

Back Squat

In 25 Minutes Complete 3 Sets: 

5.3.1

– Athletes will complete 5 reps, re-rack the bar and add weight then complete 3 reps, re-rack the bar and add weight and then complete 1 reps. This is one total set you should be only resting 10-15 seconds in between sections. 

– Shoot to be 5-10lbs heavier than last week

B.

Health WOD:

12 Min EMOM:

1) 8 Double Hop Lateral Burpees over DB

2) MAX Single DB Reverse Lunges (30/20) 

3) MAX Cal Bike 

4) :45 Sec Crossover Single or Single Under Practice 

Fitness WOD:

12 Min EMOM:

1) 12 Double Hop Lateral Burpees over DB

2) MAX Single DB Reverse Lunges (50/35) 

3) MAX Cal Bike 

4) :45 Sec Crossover Single or Single Under Practice 

Performance WOD:

12 Min EMOM:

1) 15 Double Hop Lateral Burpees over DB

2) MAX Single DB Reverse Lunges (50/35) 

3) MAX Cal Bike 

4) :45 Sec Crossover Single or Single Under Practice