Thursday, August 22nd 2019

Warm Up:
400m Run
1 Min Sumo Squat Hold (at parallel)
10 Inch Worm to Push up
10 Cat/Cow
20 Alt Torso Twists
10 Wrist, Elbow, and Arm Circles

Strength:
Back Squat
5 Sets - 3 Reps (Moderate Weight) – Tempo 33X1

*How do you read Tempo?
For example, a back squat with the tempo of 33X1 would look like this:
3 – Moving smoothly, use 3 seconds to squat to full depth
3 – Hold for 3 seconds at the bottom
X – Explode up as quickly as you can
1 – Start the next rep after 1 second

WOD
EMOM 20 Minutes
Max Effort
Minute 1 – S2OH 95/65
Minute 2Pistol Squats
Minute 3 – Bar Facing Burpees
Minute 4 – Rest