A: Warm Up
3 sets
10 DB Front Squats
10 Push Ups
30 Single or Double Unders
B: Mobility/Prep
Mobility – coach’s choice
Review Back Squat and Wall Ball
C1: Strength
Back Squat 1×10-12 reps
Build up to a heavy set. Not a 10 rep max. Beginners/intermediate athletes should aim for 12 reps, advanced athletes should aim for 10 reps.
C2: Cardio
WattsUp
Assault bike:
5 min (70% effort)
5 min (80% effort)
5 min (70% effort)
Check the watts after 1 minute of medium effort or what you consider 70% effort and keep around that number for 5 minutes. (100% would be all out). For the 80% increase by 50-100 watts depending on how you feel
D: Met Con
“Karen”
Complete for time
150 Wall Balls 20/14
This is a benchmark workout. Choose a weight that will allow you to hit the standard (depth/height) for all reps.
