Workout of the Day

Back Squat for load: 5×5 at 80% 1RM

Notes that this weight should feel challenging but not too heavy at 5 reps. Good movement is priority

WOD 2= 20 min EMOM (or as much as possible in remaining time)

Minute 1- 4 Strict Chest to Ring Pull-ups (add weight as you progress according to ability)

Minute 2- 40sec weighted plank hold (place plate on back)

Minute 3- 40sec weighted wall sit (put a plate in your lap)

Minute 4- 40sec D-ball hug

*you pick weight, all movements need to be performed with quality

WOD 1 = 15 min Turkish get-up

-Vary load/objects in sets of 3

WOD 2 = Partner workout

8:00 AMRAP

-10 DB hang clean & jerks

-10 lateral burpees over dumbbell

-10 calorie bike

-Rest 2:00 and repeat.

Alternate complete rounds with your partner. “”Resting”” athlete holds a plank while the “”working”” athlete does burpees.