WOD: Monday, July 10th, 2023

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats
  • Samson Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

Retest Week – Be Aggressive! 

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Workout: 2 Rounds 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

20 – 16 – 12 – 8

  • Wall Balls (20/14) 
  • Alt Front Rack Lunges (75/55) 

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Cardio Option: 2 Rounds 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

20 – 16 – 12 – 8

  • Wall Balls (20/14) 
  • Alt DB Lunges (50/35)

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15