:startwod:
Warm Up (10 minutes)
Hip Mobility and Stretching
Jumping Jacks
Jump Rope
3 Sets of Back Squats 5 – 10 reps w/ empty bar hold on bottom for 5 seconds and explode into Jumping Squat
Strength Work (10 minutes)
Back Squats 3 x 5 reps @ 70% (5 second hold at bottom) 1 min rest between sets
rest 5 minutes then:
Conditioning Work
16 Minute AMRAP (As many rounds as possible)
8 Chest 2 Bar Pull Ups
8 Back Squats 135M/95W
8 Burpee Lateral Jumps over ab mat
rest 5 minutes then:
Interval Work
5 Rounds
Rowing Intervals Row 1 minute Rest 1 minute (total Meters = score)
:endwod:
Coaches Notes: There are 3 Parts to the Training Session. Be sure the times frames are followed STRICTLY to prevent classes from running into each other.
