Strength
Back Squat – 20 min to find a 5RM, 4RM, 3RM, 2RM, 1RM
—These sets should heavy as possible without failing. Increase a little each set.
Conditioning
EMOM for 20 Minutes
ODD = 15 Wall Balls 30/20# to 10ft
EVEN = 15 Burpees
Midline
GHD Sit-up Hold – Accumulate 3 minutes (weighted)
WOD Notes: The goal is to finish all reps within minute for all 20 minutes. However, most of you will have to scale the reps on the burpees or the weight of the ball to achieve the desired effect. Advanced athletes should only attempt this RX’d. Intermediate should scale to 15/12. Novice should scale to 15/10. All athletes should try to do the 15 WB.
