TUESDAY

 
Strength

 

For Load:

 

Every 3:00 x 4 Sets

5 Back Squats @ 75-80%

Rest 15-30 seconds

4-6 Speed Goblet Squats

 

The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat

 

WOD

 

14:00 AMRAP

 

“Smoked”

7/7 Single Kettlebell Front Rack Reverse Lunge 24/16

14 Toes to Bar

28 Double Unders

 

Active: 20/12, Alt T2B

Lifestyle: 16/8, Knee raise, 56 SIngles

 

This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side