Wed 20. Mar
a) mobility 3min
1:00 each
hand walk + push up
pass throughs
dowel overhead squats
b) warm up 4min
10 air squats
5 burpees
10 back squats (empty bar)
5 burpees
10 overhead squats
5 burpees
c) squat strength 14min
on every 2:00 x 3
8 overhead squats
start at 60% and build
directly into
on every 1:00 x 8
2 back squats* @ 50%
*move bar as fast as possible
d) conditioning 15min
for time
3 rounds
14 overhead squats 50/35kg
14 lateral burpees
directly into
3 rounds
14 wall balls 20/14lbs
14 lateral burpees