Monday, November 16th, 2020
General Warm-Up
2 minutes of Skipping practice- Double Unders
Chest Primers - 3 Rounds
30 seconds forearm crush
30 seconds push outs
60 seconds of bear crush and squat
Chest Primers - 3 Rounds
30 seconds forearm crush
30 seconds push outs
60 seconds of bear crush and squat
Strength
Back Squats - 25 minutes
Waves of 5
Modifications and alternative movements: sandbag squats/bench squats/sled
Waves of 5
Modifications and alternative movements: sandbag squats/bench squats/sled
WOD
Workout Format
E2MOM x 10
Max Wallballs
Followed by
Max Cals on Rower/Bike/Double Unders for the remainder of the 2 minutes
Return immediately to Wallballs at the end of the two minutes
Max Wallballs
Followed by
Max Cals on Rower/Bike/Double Unders for the remainder of the 2 minutes
Return immediately to Wallballs at the end of the two minutes