Monday 5.11.20
Warm-up Prep (10-15 Minutes)
2 Rounds
20 Air Squats
250m Row or Bike 10 Cal
10 Kettlebell Deadlifts
10 Barbell Strict Presses
Strength - Front Squat/Back Squat
EMOM 1:30 x 6 Rounds
1 Front Squat
2 Back Squats
80-85% of 1 RM
WOD (Workout of the Day)
"Paper Boy"
EMOM 4 X 4 Rounds
15 Sandbag Front Squats 100/50
20 Calorie Assault Bike
10 Sandbag Ground to Overhead Drops 100/50
Rest Remaining Time
Incorporated Energy Systems in WOD: Phosphagen, Oxidative
Stimulus:
- Our goal for this workout is to target a minute rest for each round
- This is an all out effort, your time at the end is your rest, keep moving, find your pace without killing yourself, but at a pace that maintains continuous movement.
- Score is lowest time remaining
*Scale accordingly if any exercise cannot be performed RX