The Workout of the Day for March 6, 2019

WARM-UP:

2 Rounds:

15 Pause Goblet Squats

15 Russian KB Swings

then:

Coaches Choice for mobility.

STRENGTH:

Every 3 min for 15 min (5 sets):

Back Squat

4 @ 70%

3 @ 80%

2 @ 85%

1 @ 88%

1 @ 92%

Rest two min then:

EMOM 4 min:

Back Squat x 2 reps @ 80%*

*Focus on speed.

METCON:

For time (12min cap):

40 Wall Ball Shots 20/14

20 Burpee Box Jump Overs 24/20

30 Wall Ball Shots 20/14

15 Burpee Box Jump Overs 24/20

20 Wall Ball Shots 20/14

10 Burpee Box Jump Overs 24/20

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy