WOD: Monday, June 28th, 2021

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold / :10s of air squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes)

  • Establish a 3 Rep Max 

*Goal is about 90% of your 1 Rep Max 

New Strength Cycle Breakdown: 

  • Mondays- Back Squat (3RM)
  • Wednesdays- Deadlift (1RM)
  • Fridays- Squat Endurance 

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Workout: 5 Rounds 

  • 200 Meter Run 
  • 12 Pogo Burpees
  • 8 Thrusters (95/65) 

*Rest 1 Minute at the completion of each round

*Score is a total time to complete all 5 rounds including the rest

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Cardio Option: 5 Rounds 

  • 200 Meter Run 
  • 12 Pogo Burpees
  • 12 Atomic Sit Ups (25/15) 

*Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10) 
  • 30 DB Side Bends (50/35)