-Warm Up-
Partner warm up
AmRaP 6
Partner 1: row
Partner 2: complete
-
30 mountain climbers
-
20 jumping jacks
-
10 bootstraps
Into..
Back squat prep
3 Sets of 5
Set 1: empty bar tempo reps
(3 down 1 in the bottom 3 up)
Set 2: add light weight
(2 down 2 up)
Set 3: no tempo 5 reps
-Strength/Skill-
Back Squat
5-5-5-5-5
Building in each set!
The last set of 5 should be your heaviest set!
Depth is the focus today! Don’t let your friends squat shallow today!
-WOD-
FOR TIME : 15 minute cap
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
