Monday, June 6
WOD
Warm-up:
7 minute AMRAP of:
4 Walk-outs + pushup
6 Spiderman lunge
8 Fire hydrant
10 Superman
12 Tuck up
14 Speed skater
WOD:
A) Back Squat
Set 1: 5 @ 50%
Set 2: 4 @60%
Set 3: 3 @ 70%
Set 4: 2 @ 80%
Set 5: 2 @ 85%
Set 6: 2 @ 90%
* 14 minutes including warm-up for all 6 sets.
C) EMOM x 8 (4 sets)
Odd: 12 DB Weighted step-ups (Rx-20/18″, 35/25#, scale up or down as needed, these should be UB)
Even: Max UB Wallball (Rx- 20/14#, Scaled 14/10)
Mobility:
1 minute Lizard
1 minute Single leg saddle/half saddle
