Warm-Up
Shoulder Stuff
+
8 min x
250m Row or 200m Run
12 Walking Lunges
6 Air Squats
3 Burpees
Strength
Level I:
A) Simple squat mechanics and mobility maintenance
B) Back Squat
5×5 @ 65%
C) 5 Rounds
15-20 KB Swings
8-15 Push Ups
Level II/III:
Back Squat – 5×5 @ 90% of 5RM + 5-10# from last week
Deadlift – 1×5 @ 90% of 5RM + 5-15# from last week
Strict Press – 5×5 @ 90% of 5RM + 5# from last week
WOD:
8 min AMRAP
5 Burpees
15 AbMat Sit Ups
30 Double Unders/50 Single Unders
