monday

Strength

​Back Squat
-Take 14mins to build to a 4RM

*Build from the 5RM we tested a few weeks ago

Met-Con

​10min AMRAP:
12x Push-Ups
12x OH Walking Lunge w/ Plate (45/35)
12x Burpees on Plate

-Rest 5mins
​
10min EMOM:
1.) 15x Wall Balls (20/14)
2.) 35x Double Unders

Notes:
Simple movements today -- focus on keeping a steady pace as you make your way through this one! Shoulders will be taxed, so use your rest wisely and keep shoulders mobilized. In the second piece keep work under :40 each minute scale appropriately to make that happen. 

Post

​Tuck Hang
-Accumulate 1min