Wednesday 01/25/23

 

Workout

Warm Up

AMRAP 6
20 jump ropes 
10 (total) lateral lunges 
10 (total) groiners
10 (total) deep squat with thoracic rotation 
5 back extensions with :03 pause
5 empty bar back squats with :03 pause 

WOD 

5 sets (20 min cap) 
(2 min cap each round)
5 back squats (60-70%)
40 double unders/80 singles 
5 back squats (same weight)
-rest 2 mins between rounds 

Athletes can build on the back squats

Finisher

50 banded lateral steps L and R 

 

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Nicole MelchioneComment