1/6/23 – 230106

Group Warm up 

Group Mobility 

Strength – EMOM x 12: Two back squats +5% from last week. Focus should be on moving the weight as quick as possible. If you really want to become “Explosive” you move sub maximal weights as quick as possible! This shouldn’t be treated as a check the box item… each set should be 100% focus and output. 

 

WOD ( Workout of the Day ) 

10 rounds for time – 15 min cap

10 Alternating lunges

9 single arm Russian kettlebell swings – 53/35lbs

10 Jump squats

9 Single arm Russian kettlebell swings – 53/35lbs

 

Lv.2 – 35/20lbs 

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